Complete guide: Macronutrient
Updated:
Protein and carbohydrates provide approximately 4 kcal per gram; fat 9. The percentage remaining after protein and fat is assigned to carbohydrates. All plan energy is preserved before display rounding.
Adult National Academies AMDR ranges are protein 10–35%, fat 20–35% and carbohydrates 45–65%. Values outside these ranges are blocked in this general tool. The 20/30/50 split is an example, not an individualized diet.
Per-meal portions divide daily grams equally; no foods or mandatory schedules are prescribed. Food quality, fiber, alcohol, digestibility and individual clinical or sport needs are not modeled. The chart represents energy, not food weight.
Sources and health limitations
Document review: 2026-10-24
How it works
- 1Enter daily energy from a plan appropriate for you.
- 2Carbohydrate % = 100 − protein % − fat %.
- 3Convert energy to grams with 4/9/4 kcal and divide by meals.
Frequently asked questions
Can children or pregnant people use it?
No. This general adult estimate does not replace pediatric, prenatal or nutritional assessment or an individualized clinical plan.
Why is a split rejected?
All three percentages must sum to 100 and remain in adult general AMDR ranges.
Are values preserved when sharing?
The link retains entered values. Weight, dates and other health data are included in the link: share only with people you want to see them.