Macro Calculator: Daily Protein, Fat, and Carb Grams
Enter a daily calorie target and a macro split, and this calculator shows how many grams of protein, fat, and carbohydrate to eat. You can either type your calories directly or let it estimate them from your height, weight, age, and activity level using BMR. Pick a goal (lose, maintain, or gain), a preset split (balanced, high protein, or low carb) or your own percentages, and see your protein in grams per kilogram of body weight. Everything runs in your browser, and nothing you enter is sent to a server. If you only need your BMR, use the BMR & Calorie Calculator.
🔒 Runs in your browser · Your data is never sent to a server
Notes
- This calculator gives general estimates only and is not medical or nutrition advice. If you have a medical condition, are pregnant or breastfeeding, or are still growing, talk to a doctor or dietitian.
- Calories are converted at 4 kcal/g for protein, 9 kcal/g for fat, and 4 kcal/g for carbohydrate. Real foods differ slightly, for example in how fiber and alcohol are counted.
- When calories are calculated from your body data, BMR is estimated with the Mifflin-St Jeor equation and multiplied by an activity factor (1.2 to 1.9). Individual variation is large, so adjust based on how your weight changes.
- Japan’s dietary reference intakes (2020) suggest 13–20% protein, 20–30% fat, and 50–65% carbohydrate for adults. Ratios outside that range still calculate, so treat it as a reference point.
Glossary
PFC balance (macros)
The share of your daily calories that comes from Protein, Fat, and Carbohydrate. In English this is usually called your macronutrient split, or "macros".
TDEE (maintenance calories)
Total daily energy expenditure: your BMR multiplied by an activity factor. Eating about this many calories keeps your weight roughly stable.
Protein per kg (g/kg)
Daily protein divided by body weight. The common minimum is about 0.8 g/kg, and people who strength train often aim for roughly 1.2–2.0 g/kg depending on goals.
FAQ
What macro split should I use?
Japan’s dietary reference intakes (2020) suggest 13–20% protein, 20–30% fat, and 50–65% carbohydrate for adults. People who lift weights often choose a higher-protein split. Adjust to your goal and how you feel.
How are macros converted to calories?
Protein and carbohydrate count as 4 kcal per gram, and fat as 9 kcal per gram. For example, 2,000 kcal at a balanced 15/25/60 split gives 75 g of protein, about 56 g of fat, and 300 g of carbohydrate.
How much protein per kilogram of body weight is typical?
The common minimum is about 0.8 g per kg of body weight, and people who strength train often aim for 1.2–2.0 g/kg. This tool shows how many g/kg your chosen split gives and a reference table by weight. If you have kidney problems, check with a doctor first.
What happens if my custom percentages do not add up to 100?
With the custom split, P, F, and C must total exactly 100%. Otherwise the tool shows an error instead of a result, so adjust the numbers until they sum to 100.
How far below maintenance can I go when cutting?
A common range is 10–20% below maintenance calories. The tool warns you when your target drops below your BMR, since extreme restriction can cost muscle and harm your health.
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