Macro Calculator
Splits a daily calorie target into grams of protein, carbohydrate and fat for four common diet styles, anchoring protein to your body weight and fat to a share of calories.
Read the full guide to this tool
Results
Notes
- Protein is set per kilogram of body weight, fat as a share of calories, and carbohydrate fills the rest: 4 kcal per gram of protein or carb, 9 kcal per gram of fat.
- 1.6 g of protein per kg suits most people building or keeping muscle; going much above ~2.2 g/kg rarely adds benefit.
- This is an educational estimate, not medical advice; consult a professional for decisions about your health.
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