Macro calculator

1. Calories. Your daily calories come from the Mifflin–St Jeor equation × your activity level, adjusted for your goal: −15% to lose weight, −10% to lose slowly, 0% to maintain or +10% to build muscle. If you already know your target, type it into "Or your own daily calories" and it overrides the estimate.
2. Split. Each macro gets a percentage of those calories.
3. Grams. Protein and carbohydrates have about 4 kcal per gram, fat about 9 kcal per gram:

• Protein (g) = calories × protein % ÷ 4
• Carbs (g) = calories × carb % ÷ 4
• Fat (g) = calories × fat % ÷ 9

2,000 kcal with a balanced 30/40/30 split:

• Protein: 2,000 × 0.30 ÷ 4 = 150 g
• Carbs: 2,000 × 0.40 ÷ 4 = 200 g
• Fat: 2,000 × 0.30 ÷ 9 ≈ 67 g

Spread over four meals, that's roughly 38 g protein, 50 g carbs and 17 g fat per meal. The calculator also shows protein per kilogram and per pound of body weight.

For reference, the Dietary Guidelines for Americans list acceptable ranges for adults of 10–35% of calories from protein, 45–65% from carbohydrates and 20–35% from fat. The presets above are common fitness splits; some fall outside those ranges by design. Your custom percentages must add up to 100%.

The RDA for protein is 0.8 g per kg of body weight (about 0.36 g per lb) for healthy adults, a minimum to prevent deficiency. People who strength-train or are losing weight often aim higher, commonly around 1.2–2.0 g per kg (0.55–0.9 g per lb), to support muscle. The protein-per-weight line under the results helps you check where you are.

• Build each meal around a protein source: chicken, fish, eggs, Greek yogurt, tofu, beans.
• Get most carbs from whole grains, fruit, vegetables and legumes, which also bring fiber.
• Favor unsaturated fats such as olive oil, nuts, seeds and avocado.
• Use the calorie chart to look up foods, and adjust your plan after two to three weeks based on how your weight changes.

If you're pregnant or breastfeeding, have diabetes, kidney disease or another medical condition, or are an athlete with special requirements, plan your diet with a doctor or registered dietitian. Very high protein intakes aren't suitable for everyone. This calculator is informational and isn't medical advice; your inputs stay in your browser.