Macro Calculator
Split daily calories into protein, carbs, and fat — by preset ratio or custom. Outputs grams per macronutrient.
Inputs
Protein
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Carbohydrates
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Fat
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Protein per kg bodyweight
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Suggested fiber (rough)
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About Macro Calculator
Protein guidelines
Sedentary: 0.8 g/kg/day. Active or older adults: 1.2-1.6 g/kg. Strength athletes during a cut: 1.6-2.2 g/kg. Higher protein helps preserve muscle in a calorie deficit and aids satiety.
Carbs and performance
Endurance athletes need 5-7 g/kg/day of carbs for training fuel. Strength athletes do well at 3-5 g/kg. Sedentary people can thrive at much lower carb intakes if calories and protein are right.
Fat minimums
Don’t drop below 0.5 g/kg fat — hormones and fat-soluble vitamins need it. Many people benefit from 0.8-1.2 g/kg, especially in carb-restricted diets where fat carries more of the calorie load.