Macro Calculator – Protein, Carbs & Fat in Grams

Macro Calculator

Units Style

Inputs

Body weight (kg)

Calorie target (kcal) Training‑day extra kcal (optional) Meals/day

Presets set protein by g/kg and fat by % of calories. Carbs fill the remainder.

Minimum fat safeguard: **0.6 g/kg**. If your settings go below this, we increase fat and reduce carbs to protect hormones and absorption.

Press Enter in any field to calculate. Calculations run locally; we don’t store your data.

Results

Rest day: — kcal → —

—

Training day: — kcal → —

—

Percentages

	Protein	Fat	Carbs
Rest	—	—	—
Training	—	—	—

Notes

Protein targets scale with body weight. Carbs flex based on calorie target and style.

If carbs go negative due to high protein/fat, we clamp to 0g.

For weight change, pair this with your Calorie Calculator to pick a deficit/surplus.

Enter your calorie target and body weight to get daily protein, fat and carb grams. Choose a style (Balanced, High-Protein, Lower-Carb, Keto) or define your own. See rest vs training day targets and an easy per-meal split. Everything runs in your browser — we don’t store your data.

Key features

Converts calories → P/F/C grams (daily + per-meal)
Presets: Balanced, High-Protein, Lower-Carb, Keto, or Custom targets
Training-day extra kcal for separate plans
Units: kg, lb, and UK stones + pounds
Fat minimum safeguard (≥0.6 g/kg)
Share (prefill link) and Copy plan; mobile-first UI

How to Use the Macro Calculator

Enter body weight and calorie target (use your Calorie/TDEE result).
Pick a style or select Custom to set protein/fat/carbs.
(Optional) Add training-day extra kcal and choose meals/day.
Hit Calculate to get daily grams and per-meal breakdown.

How it works

Protein: set by body-weight rule (e.g., 1.8–2.2 g/kg) or your custom value.
Fat: set by % of calories (e.g., 25–35%) or grams/kg; never below 0.6 g/kg.
Carbs: use remaining calories, or cap for keto (e.g., 30 g).
Outputs grams/day and splits evenly by meals (e.g., 3–5 meals).

Example

Target 2,100 kcal, weight 70 kg, Balanced (P 1.8 g/kg, Fat 30%)
Protein: 126 g (≈ 504 kcal)
Fat: 70 g (≈ 630 kcal)
Carbs: 2,100 − 504 − 630 = 966 kcal → 241 g

FAQs

Do I need my TDEE first?
Yes—use the Calorie Calculator to get maintenance or goal calories, then plug them in here.
Which macro split is best for fat loss?
Higher protein (2.0–2.2 g/kg) with moderate fats often helps; calories drive fat loss.
Is keto supported?
Yes—set a carb cap (e.g., 30 g). Protein and fat adjust automatically.
Can I customise everything?
Choose Custom to set protein/fat by g/kg, g/lb, % or absolute grams.
Do you store my data?
No—calculations run locally in your browser.