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How it is calculated
Each share of calories is converted to grams with the general Atwater factors: 4 kcal per gram of protein, 4 kcal per gram of carbohydrate and 9 kcal per gram of fat.
grams = daily calories × share ÷ kcal per gram
| Preset | Protein | Carbohydrate | Fat |
|---|---|---|---|
| Balanced | 20% | 50% | 30% |
| Higher protein | 30% | 45% | 25% |
| Lower fat | 25% | 55% | 20% |
| Acceptable ranges for adults (AMDR) | 10–35% | 45–65% | 20–35% |
All presets stay within the Acceptable Macronutrient Distribution Ranges (AMDR) set for adults by the US National Academies. A custom split outside those ranges is calculated but flagged.
Rounding
Protein and fat are rounded to the nearest gram; carbohydrate takes the remaining calories. The calories recalculated from the rounded grams are shown alongside your target and never differ from it by more than 2 kcal.
Limitations
- Atwater factors are averages. The energy actually absorbed from a food varies with fibre content, processing and the individual.
- A percentage split says nothing about food quality. Fibre, the type of fat and the amount of added sugar matter as much as the totals.
- At low calorie targets, a percentage of protein can fall short of daily needs. Check the result against the Protein Calculator.
- Not suitable as a therapeutic diet. People with diabetes, kidney disease or other conditions should follow the plan agreed with their care team.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press; 2005. Read the source (opens in a new tab)
- FAO. Food energy – methods of analysis and conversion factors. Report of a technical workshop. FAO Food and Nutrition Paper 77. Rome: FAO; 2003. Read the source (opens in a new tab)