Macro Calculator
Enter your daily calories (or work them out from your body) and pick a macro split to get your protein, carb and fat grams, with a daily fiber target.
Calories drive weight change; macros shape composition, energy and fullness. Hit calories first.
How macros are calculated
Protein g = kcal x P% / 4 · Carbs g = kcal x C% / 4 · Fat g = kcal x F% / 9
Fiber target = 14 g per 1000 kcal
Protein and carbs give 4 kcal per gram, fat gives 9. Balanced (25/45/30) sits inside the AMDR; keto (25/5/70) is a therapeutic pattern well outside it.
Source: Atwater factors; AMDR (IOM); fiber adequate intake.
Frequently asked questions
How much protein should I eat?
A common range is 1.6 to 2.2 g per kg of body weight if you train. The protein calculator gives a tailored number; this tool splits your total calories.
Do macros matter more than calories?
Total calories drive weight change; macros shape body composition, energy and satiety. Hit your calories first, then dial in the split.
What is the AMDR?
The Acceptable Macronutrient Distribution Range is the general guidance: roughly 45 to 65 percent carbs, 20 to 35 percent fat and 10 to 35 percent protein. Keto sits well outside it.
How do I hit my protein in practice?
Anchor each meal around a protein source and check labels. A meal-prep planner makes daily protein far easier to reach.
Medical disclaimer: This calculator is for general information and education only. It is an estimate, not medical advice, diagnosis or treatment. Always talk to your doctor or midwife about your health and any decisions.