How to use Macro Calculator
- Enter your daily calorie target (use the calorie calculator if unsure).
- Choose a macro split.
- Read the grams and calories for each macronutrient.
About this tool
Protein and carbohydrate contain about 4 calories per gram and fat about 9. Each preset assigns a share of calories to each macronutrient and converts it to grams. The balanced split is 25% protein, 50% carbs and 25% fat.
Individual needs differ with goals, training and health conditions. This calculator gives general estimates from standard formulas and is not medical advice. Talk to a doctor or dietitian about your own health.
Frequently Asked Questions
- How much protein do I need?
- Guidelines range from 0.8 g per kg for sedentary adults up to 1.6 to 2.2 g per kg for people training for muscle gain.
- Is keto suitable for everyone?
- No. Very low-carb diets are not suitable for everyone, so check with a professional.
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