How do I use the Macro Calculator?
Enter your values in the fields and the result updates instantly as you type.
Macro Calculator
Calculate daily macronutrients based on your goals. Enter your values, review the formula, and use the worked result as a quick check for everyday planning.
Macro Calculator
Calculate daily macronutrients based on your goals.
Your body weight
Target daily calories
Your fitness goal
Results
Protein
150 g
Carbohydrates
200 g
Fat
66.666667 g
Protein per kg
2.142857 g/kg
Formula: Protein = weight * 2.2g; Carbs = calories * 0.50 / 4; Fat = calories * 0.25 / 9
Macronutrient Calculator: Protein, Carbs, and Fat
Calculate daily macronutrient targets based on your total calorie goal and fitness objective. Whether you aim to lose weight, maintain, or build muscle, this tool splits your calories into protein, carbohydrate, and fat grams.
Formula
Protein and carbs provide 4 kcal per gram; fat provides 9 kcal per gram. The calculator adjusts the ratio based on your goal: higher protein for weight loss, higher carbs for muscle gain, balanced for maintenance.
Worked example
At 2,000 kcal maintenance, 70 kg body weight: roughly 150 g protein (30%), 200 g carbs (40%), and 67 g fat (30%). For weight loss, protein shifts to 40% while carbs drop to 30%.
Practical guidance
Choosing the right calorie target
Your daily calorie target should come from a TDEE (Total Daily Energy Expenditure) calculator or guidance from a dietitian. This calculator splits the calories you enter — it does not determine how many calories you need. Pair it with a separate calorie estimation tool.
Protein per kg of body weight
The calculator shows protein per kg of body weight. General recommendations: 0.8 g/kg for sedentary, 1.2-1.6 g/kg for active, 1.6-2.2 g/kg for strength athletes. Adjust your calorie and protein inputs if the ratio seems off.
Frequently asked questions
What formula does this calculator use?
Protein = weight * 2.2g; Carbs = calories * 0.50 / 4; Fat = calories * 0.25 / 9
Can I use decimal values?
Yes. Decimal inputs are supported for most calculators. Integer-based tools use rounded integer values where appropriate.
Is this calculator free?
Yes. CalcuNimble calculators are free and optimized for fast everyday use.