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Macronutrient Calculator

The following calculator facilitates planning a diet. The energy content of a diet is dependent on the quantities of three macronutrients: Proteins, Lipids, and Carbohydrates. Fiber, which consists of undigestible carbohydrates, contributes minimally to the total energy content, but its weight is included in the total carbohydrate content.


Due to the dynamic nature of the calculations, it is better to specify 1) the amount of fiber, then the percentages of 2) protein and 3) lipids, and finally, 4) the total calories. The percentage of carbohydrate is determined by difference. Click OK after changing a field.

The USDA button and the ZONE button set the macronutrient levels for a 2000-calorie diet with 25 grams of fiber for the standard USDA Dietary Reference Intakes (DRI)[1] and the Zone diet[2], respectively.

Energy  Calories 4   
Protein  grams  % 2 
Carbohydrates    grams 55 %
   Fiber  grams 1   
Lipids (Fat)  grams  % 3 
* % Carbohydrate is calculated by difference. It cannot be altered manually.

Protein and fat are necessary nutrients. Warning messages are given if the protein goes below 38 grams, or if the lipids go below 15 grams. It is generally recommended that a diet should have at least 0.8 grams of protein per kilogram of body weight and approximately 15 grams of essential fatty acids.

Caloric Content
Fat: 1 gram = 9 Calories
Protein: 1 gram = 4 Calories
Carbohydrates:  1 gram = 4 Calories
Alcohol: 1 gram = 7 Calories


  1. "Reference Values for Nutrition Labeling", U.S. Food and Drug Administration
  2. Barry Sears, Bill Lawren, "The Zone: A Dietary Road Map to Lose Weight Permanently", ReganBook, 1995. Advocates a diet with 30% protein, 30% fat, and 40% carbohydrates.

© Copyright  - Antonio Zamora