Macro Calculator
Estimate daily protein, carbohydrate, and fat targets from calories.
This page is an editable estimator with realistic defaults so you can model your own situation in minutes.
Macros are calculated from selected calorie target and macro percentages using 4 calories per gram for protein and carbs, and 9 for fat.
Treat the result as a planning estimate and verify important numbers with the relevant official source before acting.
| Macro percentages | 30% protein / 40% carbs / 30% fat |
|---|
Assumptions
- Macro percentages should usually total about 100%.
- Needs vary by goal, training, medical conditions, and food preference.
How this calculator works
Formula used
Macros are calculated from selected calorie target and macro percentages using 4 calories per gram for protein and carbs, and 9 for fat.
Example calculation
Plug in your own numbers and the result updates instantly. Macros are calculated from selected calorie target and macro percentages using 4 calories per gram for protein and carbs, and 9 for fat.
Macro Calculator FAQ
Is this macro calculator medical advice?
No. It is an educational estimate only and should not be used to diagnose, treat, or make medical, nutrition, legal, or emergency decisions.
Why might my real result be different?
Age, sex, body composition, pregnancy, medications, medical conditions, training status, lab methods, and measurement accuracy can all change real-world results.
Should I check these results with a professional?
Yes. Confirm health, nutrition, fitness, kidney function, alcohol, or safety decisions with a qualified professional or official source.