Macro Calculator

Protein, carb and fat gram targets matched to your calories and preferred macro split.

kcal
Enter your details and press Calculate to see results.

Formula

grams = (calories × percent) ÷ kcal-per-gram (4 protein, 4 carbs, 9 fat)

Example

2,200 kcal balanced → 165 g protein, 220 g carbs, 73 g fat.

Choosing a split

Balanced suits most people; higher protein helps preserve muscle in a deficit; keto restricts carbs below roughly 50 g to encourage ketosis. All can work — adherence decides outcomes more than ratios do.

Frequently asked questions

How much protein do I actually need?

Sedentary adults do fine near 0.8 g/kg; active people and dieters benefit from 1.6–2.2 g/kg of body weight.

Do fiber and sugar count inside carbs?

Yes — the carb figure is total carbohydrates; quality choices within it still matter.

One Rep Max Calculator

Estimate your 1RM from a rep max set, plus percentage-based training loads.

BMI Calculator

Body Mass Index in metric or imperial units, with WHO category and healthy weight range for your height.

BMR Calculator

Basal Metabolic Rate via the Mifflin-St Jeor equation — the calories your body burns at complete rest.

TDEE Calculator

Total Daily Energy Expenditure: your full-day calorie burn based on BMR and activity level.

Calorie Calculator

Daily calorie targets for losing, maintaining or gaining weight based on your goal pace.

Body Fat Calculator

US Navy method body-fat percentage from neck, waist and hip measurements, with category rating.