How to use
- Enter your sex, age, weight and height in metric or imperial units.
- Pick your activity level and a goal: maintain, lose or gain.
- Choose a macro split, set protein in grams per kg, or enter your own percentages.
- See grams of protein, carbs and fat a day, plus per-meal amounts.
How the macros are calculated
- Calories: your Mifflin-St Jeor resting rate × an activity factor, adjusted for your goal. This is the same engine as our calorie calculator.
- Split: each macro gets a share of those calories.
- Grams: each share ÷ its energy per gram.
protein (g) = calories × protein % ÷ 4
carbs (g) = calories × carbs % ÷ 4
fat (g) = calories × fat % ÷ 9
Protein and carbohydrate give about 4 kcal per gram and fat 9 kcal, the Atwater factors (FAO).
Examples
- Man, 30, 70 kg, 175 cm, low active, maintain, balanced: 2,638 kcal → 132 g protein, 330 g carbs, 88 g fat.
- Woman, 35, 60 kg, 165 cm, inactive, losing 0.5 kg a week, higher protein: 1,263 kcal → 95 g protein, 142 g carbs, 35 g fat (1.6 g/kg).
Splits at 2,000 kcal
| Split (P/C/F) | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced 20/50/30 | 100 g | 250 g | 67 g |
| Higher protein 30/45/25 | 150 g | 225 g | 56 g |
| Lower carb 20/45/35 | 100 g | 225 g | 78 g |
| Lower fat 20/60/20 | 100 g | 300 g | 44 g |
All four stay inside the adult AMDR set by the National Academies: protein 10–35%, carbs 45–65% and fat 20–35% of calories.
How much protein?
| Body weight | RDA 0.8 g/kg | DGA 1.2–1.6 g/kg |
|---|---|---|
| 60 kg (132 lb) | 48 g | 72–96 g |
| 70 kg (154 lb) | 56 g | 84–112 g |
| 80 kg (176 lb) | 64 g | 96–128 g |
| 90 kg (198 lb) | 72 g | 108–144 g |
The RDA is the adult minimum. The Dietary Guidelines for Americans 2025–2030 set a goal of 1.2–1.6 g per kg.
Limits and rounding
Grams are rounded to whole numbers, so the kcal column can differ from your total by 1.
Protein per kg uses your actual weight, as the RDA and the Dietary Guidelines do.
Calorie targets never go below 1,200 kcal (women) or 1,500 kcal (men). Not for pregnancy, breastfeeding, kidney disease or under-18s.