Macro Calculator
NEWCalculate daily protein, carb, and fat targets from your calorie needs and diet goal.
Frequently asked questions
How are grams calculated from percentages?
Protein and carbs are counted at 4 calories per gram, and fat at 9 calories per gram — the standard Atwater conversion factors — applied to your TDEE split according to the chosen diet goal's percentages.
What's different about the "Keto" preset?
It shifts the split heavily toward fat (70%) and sharply limits carbs (5%), roughly matching the very-low-carb ratio a ketogenic diet targets, compared to a more even balanced split.
Is this personalized nutrition advice?
No — these are common general-purpose ratios applied to a formula-based calorie estimate, not advice tailored to your specific health situation. Check with a professional for personalized guidance.
Related tools
Calorie Calculator (TDEE)
Calculate daily calorie needs based on weight, height, age and activity.
Water Intake Calculator
Find your daily water intake based on weight and activity.
Sleep Calculator
Calculate the best bedtime or wake-up time based on sleep cycles.
Ideal Weight Calculator
Calculate your ideal body weight using multiple formulas.