Health
Macronutrient Calculator
Daily protein, carb, and fat targets from a calorie goal.
Inputs
Macronutrient Calculator
Result
Protein / Carbs / Fat
165g · 220g · 73g
Protein, carbs, fat
Once you know total calories, split them into macros. Common starting point: 30% protein, 40% carbs, 30% fat — adjust for goal (higher protein for muscle gain, lower carb for some cutting protocols). Protein and carbs are ~4 kcal/g, fat is ~9 kcal/g.
Feed macros with a calorie target
Get your calorie target from the TDEE Calculator (or BMR Calculator for a resting baseline), then plug it in here.
Related calculators
Health
Calorie (TDEE) Calculator
Total Daily Energy Expenditure — daily calories needed to maintain, lose, or gain weight.
Health
BMR Calculator
Basal Metabolic Rate via Mifflin-St Jeor — calories your body burns at rest.
Health
BMI Calculator
Body Mass Index for adults, with WHO category interpretation.
Health
Body Fat Calculator
US Navy method — body fat percentage from tape measurements.