The Weekly Macro Calculator converts a daily calorie target and a protein-carbohydrate-fat percentage split into daily and seven-day gram totals. It is designed for meal planning when the macro percentages already reflect the user's chosen approach.
The result can help prepare grocery quantities, compare a proposed split with a food log, or translate percentage-based targets into measurable grams. Protein and carbohydrate are calculated at 4 calories per gram and fat at 9 calories per gram. This is a mathematical conversion, not a personalized nutrition prescription, and individual needs may require guidance from a qualified professional.
1. Enter daily calories
Use the calorie amount planned for one day.
2. Set the macro percentages
Enter the percentage of calories assigned to protein, carbohydrate, and fat.
3. Confirm the split
The three percentages must total exactly 100% within normal rounding tolerance.
4. Choose planned days
Use one to seven days if the same plan does not cover the entire week.
5. Review gram totals
The result converts calorie shares into grams for the selected number of days.
Weekly or multi-day totals multiply each daily gram amount by the number of planned days. Percentages are converted to decimals before calculation, and the three shares must total 100%.
The main result is total planned energy for the selected days, while the breakdown gives the corresponding gram amounts for each macro.
Food labels and tracking databases use rounding, so logged totals may not reproduce calorie values exactly.
Given: 2,200 kcal per day, split 30% protein, 40% carbohydrate, and 30% fat for 7 days.
Calculation: Daily protein = 2,200 × 0.30 ÷ 4 = 165 g. Daily carbohydrate = 2,200 × 0.40 ÷ 4 = 220 g. Daily fat = 2,200 × 0.30 ÷ 9 = 73.33 g. Multiply each by 7.
Result: 15,400 planned kcal, 1,155 g protein, 1,540 g carbohydrate, and about 513.3 g fat for the week.
The standard energy conversion used here is 4 calories per gram for protein and carbohydrate, while fat uses 9 calories per gram.
Yes, mathematically, as long as the other percentages still total 100%. Whether that split is appropriate is a separate nutrition question.
Label rounding, fiber treatment, sugar alcohols, alcohol, and database differences can create small mismatches.
No. It only converts the calorie target and percentages you enter.
A protein calculator focuses on one nutrient, often using body weight or activity assumptions. This tool allocates an existing calorie target across all three macros.