Macro calculator – daily protein, fat and carbs
Use this macro calculator to estimate your daily calorie needs and split them into protein, fat and carbohydrates – in grams per day and per meal. Pick a goal and a split, or enter your own calorie target.
Source: Mifflin-St Jeor, Mifflin MD, St Jeor ST et al. (1990): A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51(2):241–247. Updated: .
How it is calculated
How the macros are calculated
Macros are the three nutrients that supply energy: protein, fat and carbohydrates. The calculator works in three steps:
- Total energy expenditure: the basal metabolic rate from the Mifflin-St Jeor equation (10 × kg + 6.25 × cm − 5 × age + 5 for men, − 161 for women) is multiplied by the activity factor PAL.
- Calorie target: to lose weight it subtracts 15%, to gain it adds 10% – common, moderate rules of thumb. It never goes below the BMR.
- Grams: each share of the calories is divided by the energy per gram: protein 4 kcal, carbohydrates 4 kcal, fat 9 kcal.
Example: 2,000 kcal at 20% protein, 30% fat and 50% carbs gives 400 ÷ 4 = 100 g protein, 600 ÷ 9 = 67 g fat and 1,000 ÷ 4 = 250 g carbs.
Which split fits?
| Split | Protein | Fat | Carbs |
|---|---|---|---|
| balanced | 20% | 30% | 50% |
| high protein | 30% | 30% | 40% |
| low carb | 30% | 40% | 30% |
| strength training | 1.6 g per kg body weight | 30% | the rest |
The usual ranges for adults (Acceptable Macronutrient Distribution Range) are 10–35% protein, 20–35% fat and 45–65% carbohydrates. The International Society of Sports Nutrition puts protein for regular exercisers at 1.4 to 2.0 g per kg; the strength-training option takes the middle. With your own percentages you get a note whenever a share falls outside those ranges.
Limits
- Energy expenditure is an estimate; real needs vary with muscle mass, daily routine and metabolism. Track your weight for two to three weeks and adjust the calorie target.
- Calories per gram are rounded averages; food labels differ slightly.
- This is not a meal plan: with illness, pregnancy, breastfeeding or eating disorders, planning belongs with a doctor or dietitian.
For energy needs alone use the BMR calculator, for the burn of single sports the calories burned calculator, and for how much to drink the water intake calculator.
Frequently asked questions
How do I calculate my macros?
Enter your body data and activity, then choose a goal and split. The calculator finds your calorie needs and divides them by 4 kcal (protein, carbs) or 9 kcal (fat) per gram.
What macros do I need to lose weight?
That depends on the calorie target. The calculator uses 15% below your total expenditure and splits those calories; many people find a high-protein split more filling.
How much protein per day makes sense?
German nutrition guidelines give 0.8 g per kg body weight for adults. For regular exercisers the ISSN suggests 1.4 to 2.0 g per kg; the strength-training option uses 1.6 g per kg.
How do I calculate macros for muscle gain?
Choose the goal “gain weight” to add 10% to your total expenditure. With the “strength training” split, protein is 1.6 g per kg, fat 30% of calories and the rest carbs.
How do I use my own calorie target?
Enter it under “Your own calorie target”. The calculator then splits exactly those calories into protein, fat and carbs.
How many calories are in a gram of protein, fat and carbs?
Protein and carbohydrates give 4 kcal per gram, fat 9 kcal (Atwater factors, FAO). Alcohol gives 7 kcal per gram and is not included here.
Sources and legal basis
- Mifflin-St Jeor: Mifflin MD, St Jeor ST et al. (1990): A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51(2):241–247
- FAO/WHO/UNU (2004): Human energy requirements, chapter 5 (PAL values)
- FAO (2003): Food energy – methods of analysis and conversion factors, sec. 3.5.1: Atwater factors 4/9/4 kcal per g
- Institute of Medicine / National Academies (2005): Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids – Acceptable Macronutrient Distribution Ranges
- Health Canada – Dietary reference intakes tables: reference values for macronutrients (AMDR)
- Jäger R et al. (2017): International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14:20
As of: · Editorial policy
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