Calculator
How it works and when to use it
The calculator splits your calories by the pattern you choose, then turns each share into grams: a gram of carbohydrate or protein gives 4 kcal, a gram of fat 9 kcal.
The ready patterns sit inside the adult ranges of the US Institute of Medicine: carbohydrate 45 to 65% of calories, fat 20 to 35% and protein 10 to 35%, and the calculator tells you when your own split falls outside them.
Fiber is suggested at 14 g per 1000 kcal, and meals are split evenly for simplicity.
Reference: Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005): AMDR carbohydrate 45-65%, fat 20-35%, protein 10-35% of energy; fiber 14 g per 1000 kcal; Atwater factors 4/4/9 kcal/g
Frequently asked questions
What is the best split for weight loss?
Weight loss depends mostly on total calories, the best split is the one you can keep to, and a little more protein helps fullness and muscle.
Does it suit people with diabetes?
There is no single ideal split in diabetes, the doctor or dietitian sets the carbohydrate by medicines and sugar readings.
Where do I get my daily calories?
From the calorie calculator, then enter the number here to get the grams.
Tools you may also need
- Calorie calculator Maintenance calories, the calories for your goal and the time to reach it.
- Ideal weight calculator The lowest and highest healthy weight for your height, and what to lose or gain.
- Body fat percentage calculator Body fat from a tape measure, and fat mass in kilograms.
- Water intake calculator Total water a day, and the share to drink.
- Protein calculator Grams of protein a day and per kilogram of your weight.
- Body mass index (BMI) calculator Your BMI, its class and the healthy weight for your height.
Clinic software for this specialty
Try Clinicato for your clinic
These calculators are free here for everyone, and in Clinicato 49 medical tools work inside the patient's file with the "Medical tools" add-on: filled from the visit and the vital signs, with the result added to the visit's plan, next to appointments, prescriptions and invoices.