Macro Split into Grams

All versionsROUND

Turn a calorie target and macro percentages into grams of protein, carbs, and fat. Each macro’s calories (target × percent) divided by its calories-per-gram gives the grams to eat.

Quick formula: protein grams from calories and percent:

=ROUND(calories * protein_percent / 4, 0)

Calories times the macro percent, divided by 4 (protein/carbs) or 9 (fat), gives grams.

Functions used (tap for the full reference guide):

ROUND

The example

2,000 kcal, 30% protein.

	A	B
1	Macro	Grams
2	Protein 30%	150 g
3	Fat 25%	56 g

The formula

The formula:

=ROUND(calories * protein_percent / 4, 0) // cal × % ÷ cal-per-gram

How it works

How it works:

Calories per gram: protein and carbs = 4, fat = 9.
Each macro’s grams = calories × macro_percent / cal_per_gram.
The percentages should sum to 100% — check with SUM.
Verify the grams convert back to the calorie target as a sanity check.

Educational use only. These are general Excel formulas for learning spreadsheet techniques — estimates only, not training, medical, or nutrition advice. Individual results vary; consult a qualified professional before acting on them.

Try it: interactive demo

Live demo

Calories and macro percents.

Calories

P %

C %

F %

P · C · F

Variations

Carbs grams

÷ 4:

=ROUND(calories * carb_percent / 4, 0)

Fat grams

÷ 9:

=ROUND(calories * fat_percent / 9, 0)

Protein per kg

By body weight:

=grams_per_kg * weight_kg

Pitfalls & errors

4 vs 9. Protein/carbs are 4 kcal/g; fat is 9 — don’t use the same divisor.

Percents sum to 100%. Check before trusting the split.

Estimate only. Targets are a starting point, not nutrition advice.

Practice workbook

📊

Download the free Macro Split into Grams practice workbook

A macro sheet with the carbs, fat, and protein-per-kg variants, plus 4 challenges with answers. No sign-up required.

Frequently asked questions

How do I split calories into macros in Excel?

Each macro's grams = calories × percent ÷ calories-per-gram, e.g. =ROUND(calories * protein_percent / 4, 0). Fat uses 9 instead of 4.

How many calories per gram?

Protein and carbs are 4 kcal/g; fat is 9 kcal/g.

How do I set protein by body weight?

Use grams per kg: =grams_per_kg * weight_kg, e.g. 1.6–2.2 g/kg for training.

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Related formulas: Calories burned (MET) · BMR & calorie needs · Round to cents

Function references: ROUND