Macronutrients

Macro Calculator

Turn a daily calorie target into grams of protein, carbohydrate and fat. Choose a percentage split or set protein from body weight first, which is usually the more stable approach.

Your information stays on this device. Nothing you type is sent to a server, saved to an account or added to analytics.

Unit system

Metric (kg, cm)Imperial (lb, ft/in)

Daily calorie target (kcal)

Example: 2080. Valid range: 800 to 6000. Not sure? Use the calorie calculator first.

Body weight (kg)

Example: 70. Valid range: 30 to 300.

Calculation method

Percentage of caloriesSplit your calories directly into three percentages.Protein-first (grams per kilogram)Set protein from body weight, choose fat, and carbohydrate takes the remainder.

Protein target

The ISSN position stand concludes that about 1.4 to 2.0 g per kg per day is sufficient for most exercising individuals.

Recreationally active — 1.4 g/kgRegular training — 1.6 g/kgResistance training — 1.8 g/kgHigher-protein preference — 2 g/kg

Fat as a percentage of calories (%)

Example: 28. Valid range: 15 to 45. General guidance places fat between 20 and 35 per cent of calories.

Your results

Fill in the form and select Calculate My Results. Your numbers will appear here.

Percentages or grams per kilogram?

Percentage splits are easy to describe but they move your protein target every time your calories change, which is the opposite of what you usually want in a deficit. Setting protein from body weight keeps it stable and lets carbohydrate absorb the change.

Background reading: protein per kilogram and what the position stands actually say and macro splits that actually work in a normal week.

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Relevant guides

How Many Calories Should I Eat Per Day? Calculate, Test and Adjust Your Starting Target
Learn how to estimate your daily calorie target for maintenance, fat loss or weight gain, why a fixed 500-calorie cut does not suit everyone, and how to calibrate your number over 14 days.
BMR vs TDEE: What’s the Difference, and Which Number Should You Use?
BMR is the energy your body burns at complete rest; TDEE adds all movement on top. Neither number is your calorie intake target — that requires choosing a goal. This guide explains the difference clearly.
Is BMI Accurate? What It Measures, What It Misses, and What to Check Next
Understand what BMI actually measures, why it is still used in medicine, its key limitations for athletes and diverse populations, and a practical five-layer framework to interpret your result.