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Browse all calculatorsEnter your details to estimate daily calories, then see them as grams of protein, carbohydrate and fat, compared with published ranges and split across meals.
These macro targets are a general estimate for educational use. They are not medical advice, a diagnosis or a treatment plan. Talk to a doctor, registered dietitian or other qualified professional before you change your diet, exercise or health care.
Body fat is only used by the Katch-McArdle formula, which estimates energy from lean body mass.
| Measure | Yours | Published figure | Position |
|---|
AMDR is the Acceptable Macronutrient Distribution Range; RDA is the Recommended Dietary Allowance. These are published reference figures for healthy adults. They are not targets, and they are not advice.
| Meal | kcal | Protein | Carbs | Fat |
|---|
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A macro calculator estimates how many calories you use in a day, then splits that target into grams of protein, carbohydrate and fat. Protein and carbohydrate give 4 kcal per gram and fat gives 9, so 2,000 kcal split 20% protein, 50% carbohydrate and 30% fat works out to 100 g, 250 g and about 67 g.
This macro calculator does the whole chain as you type: resting energy from the Mifflin-St Jeor equation, an activity factor, your weight goal and the split, with every step shown. For the same person it gives the same BMR and TDEE as our calorie calculator and TDEE calculator. It is one of several free online calculators that run in your browser.
| Step | Working | Result |
|---|---|---|
| Resting energy (BMR) | 10 x 65 + 6.25 x 165 – 5 x 30 – 161 | 1,370.25 kcal |
| Daily energy (TDEE) | 1,370.25 x 1.55 (moderately active) | 2,123.89 kcal |
| Daily target | Maintain weight, so the target equals TDEE | 2,124 kcal |
| Protein, 20% | 2,123.89 x 20% = 424.78 kcal / 4 | 106 g |
| Carbohydrate, 50% | 2,123.89 x 50% = 1,061.94 kcal / 4 | 265 g |
| Fat, 30% | 2,123.89 x 30% = 637.17 kcal / 9 | 71 g |
Four steps. The numbers update as you type, so there is no Calculate button to press.
Pick metric or US units, sex, age from 18 to 100, weight, height, an activity level from sedentary to extra active, and a weight goal. A default person is filled in so an answer shows straight away.
BMR times the activity factor gives TDEE, and the goal adds or removes calories. The daily deficit is capped at 1,000 kcal and the target is never shown below 1,200 kcal for women or 1,500 kcal for men.
Balanced, Lower carb, Higher protein, or your own percentages, which must total 100%. Grams are the target times the share, divided by 4 for protein and carbohydrate or 9 for fat.
A table sets your split against published ranges, the meal table divides the day over 2 to 6 meals, and you can copy the result or share a link that reopens the same numbers.
The presets are examples of splits, not recommendations. The table marks any share that falls outside a published range.
| Preset | Protein | Carbohydrate | Fat | Against the AMDR ranges |
|---|---|---|---|---|
| Balanced | 20% = 100 g | 50% = 250 g | 30% = 67 g | All three shares inside the AMDR ranges |
| Lower carb | 25% = 125 g | 40% = 200 g | 35% = 78 g | The carbohydrate share is outside its AMDR range |
| Higher protein | 30% = 150 g | 45% = 225 g | 25% = 56 g | All three shares inside the AMDR ranges |
| Figure | Value | Where it comes from |
|---|---|---|
| Energy per gram | Protein 4, carbohydrate 4, fat 9, alcohol 7 kcal | Atwater general factors, FAO |
| Carbohydrate AMDR | 45 to 65% of energy | Institute of Medicine, listed in Table 3-1 of the 2024 National Academies letter report |
| Fat AMDR | 20 to 35% of energy | Same table |
| Protein AMDR | 10 to 35% of energy | Same table |
| Protein RDA | 0.8 g per kg body weight per day | IOM 2005, quoted in a National Academies history of the AMDR |
| Protein, current US guidelines | 1.2 to 1.6 g per kg per day | Dietary Guidelines for Americans 2025-2030, US federal guidance |
| Protein, exercising adults | 1.4 to 2.0 g per kg per day | ISSN position stand, 2017, by Jäger and colleagues |
| Carbohydrate RDA | 130 g per day | IOM, summarised by Slavin and Carlson, 2014 |
| Fibre | 14 g per 1,000 kcal (Adequate Intake) | Same article |
| Saturated fat | Not above 10% of daily calories | Dietary Guidelines for Americans 2025-2030 |
| Lowest calorie level cited | 1,200 kcal for women, 1,500 kcal for men, except under supervision | Harvard Health Publishing, April 2024 |
Macro grams follow from the calorie target, and that target is an estimate. The default is the Mifflin-St Jeor equation, which was fitted to measurements on 498 healthy adults aged 19 to 78. The revised Harris-Benedict equation of Roza and Shizgal is offered too, and Katch-McArdle becomes available when you type a body fat percentage because it works from lean body mass.
Mifflin-St Jeor: women 10w + 6.25h – 5a – 161, men 10w + 6.25h – 5a + 5
TDEE is BMR multiplied by an activity factor. The five factors here (1.2, 1.375, 1.55, 1.725 and 1.9) are a widely used convention, not a measured constant. The FAO, WHO and UNU report defines the same idea as a physical activity level, total energy expenditure divided by BMR, and lists 1.40 to 1.69 for a sedentary or light lifestyle. For a closer look at the energy side, try the TDEE calculator.
| Level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Lightly active | 1.375 | Light exercise 1 to 3 days a week |
| Moderately active | 1.55 | 3 to 5 days a week |
| Very active | 1.725 | 6 to 7 days a week |
| Extra active | 1.9 | Hard daily exercise plus a physical job, or two sessions a day |
Based on a review of four popular macro calculators in November 2026.
| Feature | This calculator | Typical macro calculator |
|---|---|---|
| Result timing | Updates as you type | Often a Calculate button or a page reload |
| Output | Calories plus grams and kcal for protein, carbohydrate and fat | Sometimes only calories and protein, or percentages without grams |
| Working shown | Every step, with the maths | Final numbers, sometimes a worked example |
| Calorie formulas | Mifflin-St Jeor, revised Harris-Benedict and Katch-McArdle | Usually one |
| Calorie floor | Never below 1,200 or 1,500 kcal, deficit capped at 1,000, said in words | Often none shown |
| Custom split | Must total 100%, with a live count of missing points | Fixed presets, or no custom option |
| Published ranges | AMDR, RDA, Dietary Guidelines and ISSN figures in one table | Rarely compared |
| Per-meal grams | 2 to 6 meals, whole numbers that add up | Rarely offered |
| On a phone | Large inputs, a decimal keypad and a result bar that stays in view | Result below a long form |
If you already know a calorie figure, set the weight goal to maintain, then read the protein, carbohydrate and fat that a given split produces.
The comparison table shows whether each share sits inside, below or above the AMDR range, and how protein per kg compares with three published figures.
Pick 2 to 6 meals and read the calories and grams for each one. The numbers add up to the daily totals, so a food diary can be checked against them.
Switch between Balanced, Lower carb and Higher protein to see how the same calories turn into different grams, especially fat at 9 kcal per gram.
If a dietitian or coach gave you percentages, use the Custom split to see them as grams. The calculator only checks that they total 100%.
Follow up with the protein calculator, the carbohydrate calculator or the fat intake calculator, which each show a range for one nutrient.
Most surprises come from how percentages, calories and rounding interact. To estimate the energy of a workout, the calories burned calculator uses MET values from the Compendium of Physical Activities.
Formulas predict averages for groups of people. A published 95% range for the revised Harris-Benedict equation is roughly 200 kcal a day either way.
At 9 kcal per gram, a 30% fat share is far fewer grams than a 30% carbohydrate share. Percentages and grams tell different stories.
This tool uses 7,700 kcal per kg (3,500 per lb). The body adapts as weight changes, so real results are slower and vary between people.
Published AMDR ranges describe intakes linked with lower chronic disease risk and adequate nutrients. They do not say which split is right for one person.
0.8 g per kg is the RDA, 1.2 to 1.6 g per kg appears in the current US guidelines, and 1.4 to 2.0 g per kg is cited for exercising adults.
Calories are rounded half up to whole numbers and grams to whole grams. The maths keeps full precision, so macro calories can differ from the target by a few kcal.
The formulas are for adults, so ages 18 to 100 are accepted. Under 18 the result is replaced by a note, because food needs in childhood and the teen years are different.
It does not account for pregnancy, medical conditions, medicines or eating disorders. A doctor or registered dietitian can say what is suitable. The US Dietary Guidelines are the official starting point.
The target is never below 1,200 kcal for women or 1,500 kcal for men, a minimum cited by Harvard Health Publishing. Lower intakes belong under professional supervision.
Every formula, range and figure on this page comes from one of these references, all opened in November 2026. Where a source is a summary of the original, the list says so.
Short answers to what people ask most.
Macros, short for macronutrients, are the three nutrients that supply most of the energy in food: protein and carbohydrate at 4 kcal per gram and fat at 9 kcal per gram. Alcohol, at 7 kcal per gram, also supplies energy but is not part of this split.
Multiply the calorie target by each share, then divide by the kcal per gram. For a 2,000 kcal day split 20% protein, 50% carbohydrate and 30% fat, that is 100 g of protein, 250 g of carbohydrate and about 67 g of fat.
It estimates BMR with the Mifflin-St Jeor equation by default, multiplies it by an activity factor from 1.2 to 1.9 to get TDEE, then applies the weight goal. You can switch to the revised Harris-Benedict equation, or to Katch-McArdle once you enter a body fat percentage.
Published guidelines give ranges rather than one split: 45 to 65% of calories from carbohydrate, 20 to 35% from fat and 10 to 35% from protein. Needs differ between people, so a doctor or registered dietitian can say what suits a particular person.
Published figures differ by purpose. The RDA is 0.8 g per kg of body weight, the Dietary Guidelines for Americans 2025-2030 list 1.2 to 1.6 g per kg, and the ISSN position stand cites 1.4 to 2.0 g per kg for exercising adults. The comparison table shows where your result sits against each.
It never shows a daily target below 1,200 kcal for women or 1,500 kcal for men, the minimum Harvard Health Publishing cites except under the supervision of a health professional. When that happens the page says so in words next to the number.
Each kilogram per week is converted at the common rule of thumb of 7,700 kcal per kg (3,500 per lb), spread over seven days, and the daily change is capped at 1,000 kcal. It is a rough guide only, because the body adapts as weight changes and real results vary.
Yes. The grams are only shown once protein, carbohydrate and fat total exactly 100%, and the page tells you how many percentage points are missing or over.
The daily calories and grams are divided equally across 2 to 6 meals in whole numbers that add up to the daily totals, so some meals carry one gram or one kcal more than others. Real meals rarely match an equal split, so treat it as a planning aid.
They are estimates built from groups of people, not measurements of one person. A published 95% range for the revised Harris-Benedict equation is roughly plus or minus 200 kcal a day, and the activity factor adds more uncertainty.
Alcohol is not part of the split, so calories from alcohol would sit on top of the protein, carbohydrate and fat shown. Fibre is counted inside carbohydrate at 4 kcal per gram, and the comparison table lists the reference fibre intake of 14 g per 1,000 kcal.
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