Macro calculator
Protein is set by body weight, fat by share of calories, and carbohydrate fills whatever is left. Move the sliders to match how you like to eat; the grams and the per-meal split update as you go.
| Grams/day | kcal | Per meal |
|---|
The three numbers and how they are set
Protein comes first because it is the one with a clear per-kilogram need. Reviews of resistance-training studies, including the International Society of Sports Nutrition position stand, put the useful range for people who train at roughly 1.4 to 2.0 grams per kilogram, with higher intakes helping to keep muscle in a calorie deficit. People who do not lift still benefit from more protein than the minimum, mostly because it is filling.
Fat is set as a share of calories. Around a quarter to a third suits most people; going much below 20% makes meals hard to put together and can crowd out foods that carry fat-soluble vitamins.
Carbohydrate is what is left. That is deliberate: once protein and a sensible amount of fat are in place, the split between carbs and extra fat is mostly preference. Endurance athletes usually want more carbohydrate; people who feel better on lower-carb eating can raise the fat slider instead.
Using it with a target
Start with the calories from the TDEE calculator or the goal calculator; this page fills them in if you have used either on this device. Then aim to hit protein every day, keep fat in its range, and do not worry if carbs move around. Logging in a calorie tracking app for a couple of weeks is the quickest way to learn what your usual meals add up to.
Energy per gram
The calculator uses the standard Atwater factors: 4 kcal per gram of protein and carbohydrate, 9 kcal per gram of fat. Alcohol, at 7 kcal per gram, is not part of the split; if you drink, it comes out of the same daily total.