Macronutrient Calculator

How to calculate your macros

1. Enter the calories you want to eat per day. If you don't know them, you can estimate them with the calorie calculator.
2. Pick a reference diet type, or «Custom split» to enter your own percentages of carbohydrates, protein and fat (they must add up to 100%).
3. Enter how many meals you eat per day and, if you like, your weight to see the protein per kilogram.
4. See the grams and calories of each macronutrient, per day and per meal, and copy the result.

What macronutrients are and how they are calculated

Macronutrients are the three nutrients that provide calories: carbohydrates and protein provide 4 kcal per gram, and fat provides 9 kcal per gram. With your daily calories and the percentage of each one you get the grams: for example, 2,000 kcal with 50% carbohydrates is 1,000 kcal, or 250 g.

The Acceptable Macronutrient Distribution Ranges (AMDR) published by the US National Academies for adults are: 45–65% of calories from carbohydrates, 10–35% from protein and 20–35% from fat. The splits in the calculator are common references, not individual recommendations; some, such as keto or low carb, fall outside those ranges and the calculator warns you.

Everything is calculated on your device: what you type is not sent or saved.

Things to keep in mind

• This is not medical or nutritional advice. Needs depend on each person's age, sex, weight, activity and health; talk to a professional.
• Targets below the minimum calorie level recommended without medical supervision are not shown, and this tool is not intended for people under 18 or for treating medical conditions.
• The proportions are common references and there is no ideal split for everyone. The factors of 4 and 9 kcal per gram are average values.
• It does not include alcohol (7 kcal per gram), fiber, or vitamins and minerals.

Frequently asked questions