Macro Calculator
Calculate protein, carbs, and fat
Macro Calculator
kcal
Use Calorie Calculator if unsure
kg
For protein recommendations
Macro Ratios
%
%
%
Your Daily Macros
150g
Protein
600 kcal
200g
Carbs
800 kcal
67g
Fat
603 kcal
Protein Intake
Per kg body weight
2.1g/kg
Per lb body weight
1.0g/lb
đź’ˇ Recommended for your goal: 108g - 154g protein/day
4-Meal Split (equal portions)
38g
Protein
50g
Carbs
17g
Fat
Diet Preset Guide
Balanced: Good for most people. Sustainable long-term.
Low Carb: Good for fat loss. Reduces hunger.
Keto: Very low carb. Puts body in ketosis for fat burning.
High Protein: Best for muscle building and athletic performance.