Nutrition
Macronutrient Calculator
Calories decide your weight; macros decide what that weight is made of. Split your daily target into protein, carbs, and fat in seconds.
Macronutrients are protein, carbohydrates, and fat — the nutrients needed in gram amounts. Healthy adults typically aim for 10–35% of calories from protein, 45–65% from carbohydrates, and 20–35% from fat. Pair the target with whole foods and adjust based on your own progress and energy levels.
Protein: 4 kcal/g.
Carbs: 4 kcal/g.
Fat: 9 kcal/g.
Calculate Your Macronutrient
Your Daily Target
What Is Macronutrient?
Macronutrients, protein, carbohydrates, and fat, provide all your energy. Each gram of protein or carbohydrate is 4 kcal; each gram of fat is 9 kcal.
This calculator builds a daily target from your TDEE and goal, then splits it using AMDR (Acceptable Macronutrient Distribution Range) proportions, adjustable by training style.
How It Is Calculated
Protein: target kcal × % ÷ 4 = grams
Carbs: target kcal × % ÷ 4 = grams
Fat: target kcal × % ÷ 9 = grams
Example: Example: 2,400 kcal balanced (25/45/30) → 150 g protein, 270 g carbs, 80 g fat
AMDR reference ranges
| Macro | % of calories | Per 2,000 kcal |
|---|---|---|
| Protein | 10–35% | 50–175 g |
| Carbohydrate | 45–65% | 225–325 g |
| Fat | 20–35% | 44–78 g |
Limitations
- Percentages are starting points, protein per kg matters more than its percentage.
- Keto-style splits aren't suitable for everyone; check with a clinician if you've metabolic conditions.
- Recalculate as weight changes.
Sources & Review
References used for this calculator’s formulas and thresholds:
Macronutrient FAQ
How many macros should I eat per day?
Start at 25% protein, 45% carbs, 30% fat. Athletes often prefer 30/40/30. The best split is one you can sustain.
Do macros matter more than calories?
For weight, calories rule. For body composition, satiety, and performance, macros matter, protein especially.
How much protein do I need?
1.2–2.0 g per kg of body weight for active people; 0.8 g/kg is the sedentary minimum. See the protein calculator.
Should I track macros forever?
No, track for 2–4 weeks to learn portion sizes, then move to habits and plate composition (palm of protein, fist of carbs, thumb of fat).
Important disclaimer: Results are educational estimates, not a substitute for professional medical advice. Discuss your numbers with a clinician before acting on them.