Working out your macros in grams.
Turn calories into grams of carbohydrate, protein and fat, with the Institute of Medicine's acceptable ranges and Atwater's 4, 4 and 9.
By Suraj Kumar2 min read
Macros are your calories split between carbohydrate, protein and fat, said in grams.
The ranges.
The US Institute of Medicine's acceptable ranges for adults are 45 to 65% of energy from carbohydrate, 10 to 35% from protein and 20 to 35% from fat. The page starts at 50, 20 and 30 and names any share you set outside them.
Into grams.
Carbohydrate and protein give about 4 kcal a gram and fat about 9 (Atwater's factors), so 2,000 kcal at 50/20/30 is 250 g, 100 g and about 67 g.
What it is not.
It is arithmetic on your calories, not a diet: it says nothing about which foods to eat.
Further reading
Topics: macro calculator · how to calculate macros · protein grams per day · carbs fat protein ratio · macronutrients
A little less theory. A little more doing.
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