Free · Health · Energy & Nutrition

Macro Calculator

Estimate daily protein, carbohydrate, and fat targets from energy needs, goal, and a chosen macro split.

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Calculator inputs

Enter your values

Result

Your calculation

Daily energy target
2,250 kcal/day
Protein
169 g/day
30%
Carbohydrate
225 g/day
40%
Fat
75 g/day
30%

Macro splits are planning starting points, not individualized dietary advice.

How to use this calculator

  1. Enter current measurements as accurately as practical.
  2. Calculate to see the estimate, range, and method details.
  3. Use the result as context, and discuss health decisions with a qualified clinician.

Use the result with context

Health results are educational estimates, not a diagnosis or treatment recommendation. A qualified clinician can interpret measurements in the context of your health.