Macro Calculator
Turn your daily calorie needs and diet goal into protein, carb and fat targets.
How to use Macro Calculator
- Enter your age, gender, weight, height and activity level.
- Pick a diet goal — Balanced, High Protein, Low Carb or Keto.
- Your daily calorie needs and protein, carb and fat targets in grams are calculated automatically.
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.
Community
Loading...