Macro Calculator
Convert a daily calorie target and protein percentage into grams of protein.
Protein188g
Protein calories750kcal
Protein and carbohydrate each provide 4 calories per gram. So grams of protein = calories × protein% ÷ 100 ÷ 4. On a 2,500 kcal diet with 30% protein: 2,500 × 0.30 = 750 protein calories ÷ 4 = ≈ 188 g of protein per day.
Educational estimate only — not professional financial or medical advice.
Questions
How many grams of protein is 30% of my calories?
Protein has 4 calories per gram. On a 2,500 kcal diet, 30% is 750 calories, which is 750 ÷ 4 ≈ 188 grams of protein per day.
Why divide by 4?
Both protein and carbohydrate supply about 4 kcal per gram, so dividing the protein calories by 4 converts them into grams. Fat supplies 9 kcal per gram.