Macro calculator
Enter a calorie target, or estimate one from age, sex, height, weight and activity. Pick a diet style and see grams and calories for each macro, plus a per-meal split.
- Grams and calories
- Free, no sign-up
This is a standard estimate to plan with. It is general information, and your doctor is the right person for medical advice.
These are standard formulas for planning. Your doctor, dietitian or pharmacist is the right person for medical advice.
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How to use it
- Enter calories, or estimate them from your body and activity.
- Choose balanced, high protein, low carb, keto, or your own percentages.
- Read grams and calories for protein, carbs and fat, and the share per meal.
How the calories are split
Protein and carbohydrate count as 4 kcal per gram, and fat as 9. Balanced is 30% protein, 40% carbs and 30% fat. High protein is 40/30/30, low carb is 35/25/40, and keto is 20/5/75. A grams-per-kilogram protein target replaces the protein percentage, and carbs and fat keep their ratio in the calories that remain.
The body estimate is Mifflin-St Jeor: 10×kg + 6.25×cm − 5×age, plus 5 for the male equation and minus 161 for the female equation, times an activity factor from 1.2 to 1.9. Lose subtracts 500 kcal and gain adds 300. These are standard formulas for planning. Your doctor, dietitian or pharmacist is the right person for medical advice.
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Questions
How do I split 2,000 calories?
On the balanced split that is 150 g protein, 200 g carbs and about 67 g fat. Change the diet style and the grams move with the percentages.
What does grams per kilogram do?
It sets protein from body weight, for example 1.6 g per kg. Carbs and fat then share the calories that are left, in the ratio of the diet you picked.
Which activity level should I pick?
Sedentary is a desk week. Moderate is exercise on most days. Very active is hard training nearly every day. The factor multiplies the Mifflin-St Jeor BMR.
What is the difference between the goal choices?
Maintain uses the estimated daily need. Lose takes off 500 kcal, about half a kilogram a week at 7,700 kcal per kilogram. Gain adds 300 kcal.
Can I type my own percentages?
Yes. Choose My own percentages and enter protein, carbs and fat so they add up to 100.