Protein
Calculated first in the primary method so the target scales with your body weight.
Health
Macro calculator
Convert your calorie target into editable daily gram targets for protein, carbohydrates, and fat.
Main calculation
Calculate your daily macros
Enter your calorie target and weight. If you do not know your calorie needs yet, calculate your TDEE first.
Don't know your calorie target?
Use the TDEE calculator, then return with that number.
Calculate TDEE
Sistema de unidades
kcal
kg
lb
Calculation method
g/kg
%
g/day
On keto, fat receives the remaining calories.
Publicidad
How to interpret your macros
The calculator converts energy into grams and flags combinations that may need additional care.
Carbohydrates
Calculated from the remaining calories, except for keto where a gram limit is set.
Fat
Allocated as a percentage, or from the remaining calories on keto, to maintain a coherent distribution.
Food examples
Approximate values vary by brand, serving size, preparation, and whether food is weighed raw or cooked.
Protein sources
- 1 large egg: approx. 6 g
- 100 g cooked chicken breast: approx. 31 g
- 100 g drained canned tuna: approx. 25 g
- 100 g cooked lentils: approx. 9 g
Carbohydrate sources
- 100 g cooked white rice: approx. 28 g
- 1 medium banana: approx. 27 g
- 1 slice whole-wheat bread: approx. 12 g
- 1 medium cooked potato: approx. 37 g
Fat sources
- 1/2 medium avocado: approx. 15 g
- 1 tablespoon olive oil: approx. 14 g
- 30 g almonds: approx. 14 g
- 100 g cooked salmon: approx. 13 g
Health notice
Results are educational estimates based on general energy and macronutrient guidelines.
Your actual needs may vary with training, body composition, sleep, stress, medications, medical conditions, digestion, preferences, and adherence. Consult a healthcare professional if you are pregnant or breastfeeding, have a history of an eating disorder, kidney disease, diabetes, symptoms, or other medical concerns.
Frequently asked questions
What are macronutrients?
Macronutrients provide energy: protein, carbohydrates, and fat. Each serves different functions and is measured in grams.
How are daily macros calculated?
This calculator starts with your calorie target. Its primary method sets protein per kilogram of body weight, allocates fat, and assigns the remaining calories to carbohydrates.
How much protein should I eat per day?
It depends on your weight, goal, training, and health context. The calculator uses reference ranges and lets you adjust grams per kilogram.
What macro split is suitable for fat loss?
A practical approach is to prioritize adequate protein, keep fat within a reasonable range, and assign the remaining calories to carbohydrates. A calorie deficit remains the primary driver of fat loss.
What macro targets support muscle gain?
A common starting point is adequate protein, moderate fat, and enough carbohydrates to support training. Training quality, recovery, and progression also matter.
How many carbohydrates do I need per day?
Needs vary widely with calorie intake, activity, and dietary pattern. In the primary method, carbohydrates receive the calories remaining after protein and fat.
How much fat should I eat per day?
The calculator uses reference percentages. An excessively low fat intake may make it harder to obtain essential fatty acids and fat-soluble vitamins.
What macros are used for a keto diet?
Keto diets typically limit carbohydrates in grams. This calculator uses an editable carbohydrate limit and assigns the remaining calories to fat.
How do I calculate macros for a vegan diet?
Use the vegan preset as a starting point and include varied plant protein sources such as legumes, soy, grains, seeds, and nuts.
Do I have to eat exactly these amounts every day?
No. Results are educational reference values. Treat them as practical targets and adjust according to energy, hunger, performance, and actual progress.