Macro Calculator
Calculate protein, fat, and carb ratios from calories.
How to Use the Macro Calculator
- Enter your total daily calorie target.
- Enter the percentage of calories you want from protein and from fat.
- Click Calculate — carbohydrate percentage is derived automatically.
- Review the gram amounts of protein, fat, and carbs your daily intake should contain.
Quick Reference
| From | To |
|---|---|
| Sedentary | ~1,800–2,000 kcal/day |
| Moderate activity | ~2,200–2,400 kcal/day |
| High activity | ~2,600–3,000 kcal/day |
| Protein | 0.8–1.2 g/kg body weight |
| Carbohydrates | 45–65% of calories |
| Fats | 20–35% of calories |
Use Cases
- •Monitoring personal health metrics as part of a wellness routine.
- •Setting evidence-based goals for diet, exercise, or weight management.
- •Preparing for a medical appointment with baseline body measurements.
- •Tracking changes in body composition over time.
Formula
Calculate protein, fat, and carb ratios from calories.
Frequently Asked Questions
How to use?
Enter your calorie target and your desired protein and fat percentages, then click Calculate to see the macro gram amounts.
Calculation accuracy?
Calculations are performed with high precision.
Is it free?
Yes, all calculators are completely free.