Macronutrients — protein, carbohydrates, and fat — the three sources of calories in food. Protein and carbs are 4 kcal/g; fat is 9 kcal/g.

Which preset should I pick?

Balanced (30/40/30) for general health, High Protein (40/30/30) for muscle building or cutting, Low Carb (25/25/50) for moderate ketosis, Keto (20/5/75) for strict ketogenic.

How much protein do I need?

Active individuals typically need 1.6-2.2 g per kg of bodyweight. Cutting (fat loss) often benefits from the higher end of that range.

Is this medical advice?

No. This tool is for informational purposes only and is not a substitute for advice from a registered dietitian or physician.

Macro Calculator

Health & Fitness· 18 tools

Free macro calculator. Enter your daily calorie target and choose a preset (balanced, high protein, low carb, keto) or a custom ratio — get grams per day for protein, carbohydrates, and fat.

Daily Calories

Preset

2,200

CALORIES

Protein
165g
Carbs
220g
Fat
73g

Protein

165g

660 kcal · 30%

Carbs

220g

880 kcal · 40%

Fat

73g

660 kcal · 30%

Informational estimate only. Not medical advice. Protein & carbs: 4 kcal/g · Fat: 9 kcal/g.

Disclaimer: For informational purposes only. This is not medical advice — consult a qualified healthcare provider for personal recommendations.

Frequently Asked Questions

References

Dietary Reference Intakes — macronutrients — U.S. Department of Agriculture
Protein in diet — MedlinePlus — U.S. National Library of Medicine

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Frequently Asked Questions

References and sources

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