Daily macro calculator

Turn your daily calorie target and protein target into a full plan: protein and fat are set first, since both have real minimums, and carbs fill in whatever's left.

Tip: to keep a copy, choose Save as PDF on the print screen (iPhone: tap Share, then Save to Files).

kcal

From the calorie deficit calculator or calorie surplus calculator on this site.

g

From the protein per meal calculator, or your own number.

Carb / fat balance
Enter your calorie and protein targets to see your macros. Everything updates as you type.

How it works

Why protein and fat are set first

Protein and fat both have real, evidence-based minimums, protein for building or keeping muscle, fat for hormone production and absorbing certain vitamins. Carbohydrate doesn't have the same kind of hard floor, which is why it's the number that flexes to fill whatever calories are left.

Where the fat percentages come from

Common nutrition guidance places fat at roughly 20 to 35% of total daily calories. This calculator's presets sit inside that range: Lower carb uses 35%, Balanced uses 25%, and Higher carb uses 20%, the low end of what's generally considered adequate.

Choosing Custom below 20% will show a note, since going much lower starts to risk not getting enough fat for hormone health, even if the math still technically works out.

The math, if you want to do it by hand

Protein and carbs provide about 4 calories per gram; fat provides about 9.

Protein calories = protein grams × 4
Fat calories = total calories × fat %
Carb calories = total calories − protein calories − fat calories
Divide each by its calories-per-gram to get grams.

These are general starting points, not personalized medical advice. If you have diabetes, a metabolic condition, or you're working with a doctor or registered dietitian on a specific eating plan, follow their guidance over these defaults.