Macro Calculator
Protein, carb, and fat grams from calories.
Loading tool
Start from a calorie estimate and a split such as 30/40/30. Grams are arithmetic, not a personalized plan.
How to use this tool
- Enter your measurements. Use the units shown on the labels. Do not send medical data anywhere.
- Read the estimate. These formulas are public rules of thumb, not a diagnosis.
- Talk to a clinician for decisions. Do not change medicine, diet, or training from this page alone.
Presets
Balanced, higher-protein, and lower-carb ratios are conveniences. None is recommended here. People with medical conditions need a clinician or dietitian.
Frequently asked
How many calories per gram?
Protein and carbohydrate 4, fat 9. Alcohol is omitted.
Can I lock protein at 1.6 g per kg?
Yes. Remaining calories split between carb and fat by the leftover ratio.
Are fiber targets included?
No.
Is this a ketogenic prescription?
No. It is an estimate of grams from the ratio you pick.
Can macros replace a dietitian visit?
No. Gram splits are arithmetic estimates, not medical advice.