FormaGet FormaPreserves your protein input
The tool treats the protein amount you enter as fixed and shows the calories it represents using four calories per gram.
Free macro calculator
Calculate macro grams with every step visible.
Enter daily calories, protein grams, and a fat percentage. The calculator uses standard calorie-per-gram factors, then assigns the remaining calories to carbohydrate.
No signup. Inputs stay in this browser.
Calculate macros
This tool calculates your inputs. It does not select ideal targets for you.
This calculation runs locally and sends no data.
Protein
Fat
Carbohydrate
Formula: protein calories = protein grams × 4. Fat grams = calories × fat percentage ÷ 9. Carbohydrate grams = remaining calories ÷ 4.
What the calculation does
Applies your fat percentage
The selected percentage determines calories from fat. Dividing by nine converts those calories to grams of fat.
Uses the remainder
After protein and fat calories are subtracted, the remaining calories are divided by four to calculate carbohydrate grams.
What it does not do
This calculator does not determine your energy needs, prescribe an ideal ratio, evaluate micronutrients, account for medical conditions, or guarantee a body-composition result. Use the TDEE calculator only as a starting estimate, and seek a qualified clinician for individualized medical nutrition care.
Source and tracking context
U.S. FDA Nutrition Facts label examples
FDA materials state the general calorie-per-gram factors used here: fat 9, carbohydrate 4, and protein 4.
Forma macro tracker
Track protein, carbohydrate, fat, calories, meals, and daily trends beside training, steps, and bodyweight.
Forma Moroccan food-data methodology
How Forma approaches dishes such as tajine, harira, couscous, and pastilla across variable recipes and portions.
Frequently asked questions
How does the macro calculator work?
It assigns four calories per gram of entered protein and nine calories per gram of calculated fat. It assigns the calories remaining after protein and fat to carbohydrate at four calories per gram.
Why are the factors 4, 4, and 9?
FDA Nutrition Facts materials list 4 calories per gram for carbohydrate, 4 for protein, and 9 for fat. These general factors support the calculator’s arithmetic.
Does the calculator choose ideal macro ratios?
No. You provide calories, protein grams, and a fat percentage. The tool calculates the remaining carbohydrate amount without claiming that the selected inputs are optimal.
Are food labels and logged macros perfectly exact?
No. Food composition, serving measurement, rounding, and logging quality can create differences between calculated and observed totals.
Track macros without disconnecting the rest.
Forma combines macro and meal tracking, including Moroccan dishes, with workouts, RIR, weekly muscle volume, steps, and bodyweight trends.
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