Macro Calculator
Grams of protein, fat and carbsRuns locally · nothing uploaded
Goal
Protein
140 g
Fat
56 g
Carbohydrate
235 g
| Macro | Grams | Calories | Share | Per meal |
|---|---|---|---|---|
| Protein | 140 g | 560 kcal | 28% | 47 g |
| Fat | 56 g | 500 kcal | 25% | 19 g |
| Carbohydrate | 235 g | 940 kcal | 47% | 78 g |
Estimates based on general formulas, for information only. Not a substitute for professional medical advice, diagnosis or treatment.
General estimates for healthy adults. If you're pregnant, breastfeeding or have kidney disease, diabetes or other conditions, follow medical advice.
Also works as:macro calculatormacros for weight lossiifym calculatorprotein carbs fat calculatormacros for muscle gain
How it works
Formula
Protein g = weight × g/kg (4 kcal/g)Fat g = calories × fat% ÷ 9Carbs g = remaining calories ÷ 4Worked example
Given: Cut, 70 kg, 2000 kcal, 2.0 g/kg protein, 25% fat
- Protein 140 g (560 kcal).
- Fat ≈ 56 g (500 kcal).
- Carbs = 940 ÷ 4 = 235 g.
Result: 140 g protein, 56 g fat, 235 g carbs per day.
Sources
- Jäger R, et al. ISSN Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
How to use
- 1Choose a goal and enter body weight and daily calories.
- 2Adjust protein (g/kg) and fat (%) if needed.
- 3Read grams per day and per meal.
FAQ
How are macro calories counted?
Protein and carbs ≈ 4 kcal per gram, fat ≈ 9 kcal per gram. Set protein and fat first; carbs fill the rest.
How much protein when cutting?
Typically 1.6–2.2 g/kg for people who lift, to help keep muscle.
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