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Macro calculator

  

Calories come from the Mifflin-St Jeor equation times your activity level, then ±500 kcal for a goal (roughly 0.5 kg a week). Protein is set per kg of body weight, fat as a share of calories, and carbohydrates fill the rest. Not for children, pregnancy or medical diets.

Sex

years
kg
cm

Activity

Goal

g per kg

Fat and carb balance

Daily calories

2507 kcal

Protein 112 g, carbs 339 g, fat 78 g.

kcal2507Protein 112 g18%448 kcalCarbs 339 g54%1357 kcalFat 78 g28%702 kcal

Splitting your calories into protein, carbs and fat

Calories tell you how much to eat. Macros tell you what to eat it as. Protein and carbohydrate each give 4 calories per gram, and fat gives 9. So a 2,000-calorie day can be built many ways, and the calculator picks a sensible one.

It sets protein first, because that is the piece that matters most for keeping muscle and feeling full. At 1.6 g per kg, a 70 kg person needs 112 g, which is 448 calories. Fat comes next as a share of the total; at 28% of 2,000 calories that is 560 calories, or 62 g. Everything left, 992 calories, goes to carbs: 248 g.

Your goal moves the total. For fat loss the calculator takes 500 calories off your daily need, for muscle gain it adds 500. Neither is a hard rule; if the scale does not shift in two or three weeks, change the number by 100 to 200 calories.

For vegetarians, 112 g of protein is doable with dal, paneer, curd, eggs, soya and whey if you plan it. Count the protein in what you actually eat for a few days and see how close you land. Anyone with a medical condition should talk to a doctor or dietitian first.

Sources

What this calculator does not account for

  • Medical conditions, pregnancy or age under 18.
  • Real changes in your metabolism over time.
  • Food quality, fibre and micronutrients.

How this is calculated

Formula: Macros from calories

protein =g/kg × weight; fat =calories × share ÷ 9; carbs =(calories − 4 × protein − 9 × fat) ÷ 4

What the symbols mean

  • 4, 4, 9Calories per gram of protein, carbs and fat.
  • shareFat as a share of calories: 20%, 28% or 40% in this tool.

Good to know

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Worked examples

Each example is worked out by the same code as the calculator above.

70 kg, 2,000 kcal, balanced

Protein 1.6 g/kg = 112 g (448 kcal). Fat 28% = 62 g (560 kcal). Carbs = 248 g (992 kcal). Total 2,000 kcal.

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Questions

How much protein do I need?

Around 0.8 g per kg is the minimum for health. People who lift weights or diet often aim for 1.6 to 2.2 g per kg to protect muscle.

Do macros matter more than calories?

Calories decide whether you gain or lose weight. Macros affect hunger, energy and how much of the change is muscle.

How fast should I lose weight?

About 0.25 to 0.5 kg a week is steady and sustainable. Crash diets tend to cost muscle and bounce back.

Is low carb better?

For most people the best plan is the one they can stick to. Fat and carb shares are a matter of preference once protein is set.