Macro Calculator

What does this result mean?

Macros means macronutrients: protein, carbohydrate and fat. This tool divides a daily calorie target among them.

Use the gram targets as a starting way to plan meals when you already have a calorie target.

What can’t this calculator tell me?

No single split is right for everyone. This tool does not assess food quality or prescribe a diet.

How is it calculated?

Protein starts at 1.6 g per kg of body weight, fat receives 30% of calories, and carbohydrate receives the remainder. We use 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat; rounding may create small differences.