Macro Calculator
Explore one balanced starting distribution of protein, carbohydrate and fat. There is no single perfect macro split.
Your numbers.
Your starting point.
Enter your details and calculate to see your estimate, what it means and how to use it.
How this calculator works
For maintenance, protein starts at 1.0 g/kg for lower activity or 1.2 g/kg for regular activity; for fat loss it starts at 1.2 or 1.6 g/kg respectively. Fat supplies 30% of energy, and carbohydrate fills the remainder. Protein and carbohydrate each supply about 4 kcal/g; fat supplies 9 kcal/g. Targets that cannot leave room for a varied diet are not produced. These practical defaults are not individual prescriptions.
What your result means
The numbers are a planning aid. Turn them into a few foods and meals you can repeat, rather than treating each gram as a daily pass-or-fail test. Different distributions and meal patterns can work.
What to do next
- Use the estimate as a starting point, with the limitations in mind.
- Build a few balanced meals you enjoy and can repeat.
- Review your routine over several weeks before making small adjustments.
Frequently asked questions
Do I have to hit every number exactly?
No. These are flexible estimates. Eating enough overall, including a variety of foods and finding a pattern you enjoy matters more than matching grams perfectly.
Why can the calculator decline a target?
A very low calorie target combined with a high body weight can create an unsuitable distribution. A dietitian can help set a more individual plan instead of forcing the arithmetic to fit.
Methodology & sources
General educational information for adults. Estimates are not a diagnosis or a personalised diet. For pregnancy, breastfeeding, eating-disorder concerns, medical conditions or medication-related questions, seek qualified guidance. Read the full disclaimer.