Formula
This page uses a fixed 30/40/30 split. Protein and carbohydrate count as 4 kcal per gram, and fat as 9:
Protein g = calories × 0.30 / 4
Carbohydrate uses 0.40 and fat uses 0.30 with 9 kcal per gram. The carb page and the fat page let you type a different percent.
Assumptions
- The split is 30% protein, 40% carbohydrate, and 30% fat.
- The calorie factors are 4, 4, and 9.
Worked example
2,000 kcal gives 150 g of protein, 200 g of carbohydrate, and 66.67 g of fat.
Input definitions
- Calories
- The daily energy total you want to split.
Limitations
This is an informational estimate for adults. It is not a diagnosis, a diet plan, or a training prescription. Pregnancy, illness, and medication can change what is appropriate.
Questions
Can I change the percents?
Not on this page. Use the carbohydrate or fat page when one share should be different.
Why is fat not a round gram count?
Thirty percent of the calories divided by 9 does not always land on a whole gram.