Macro Calculator
Create a balanced starting estimate for protein, carbohydrates, and fat. Use the output as a planning tool and adjust it to performance, preference, and observed progress.
Published by Reeve Editorial Team · Methods and sources updated
Your macro plan
2,201 kcal
98 g protein · 315 g carbs · 61 g fat
Protein 17.8% · Carbs 57.2% · Fat 24.9%
Inputs stay in this tab. Saving keeps a copy on this device until you reset or clear it.
Adult educational estimates. Pregnancy, breastfeeding, medical conditions, and eating-disorder recovery need individualized guidance. No calorie number here establishes nutritional adequacy.
How this tool works
Presets set protein from body weight and goal, assign 25% of calories to fat, and allocate the remainder to carbohydrates. Custom grams instead calculate the calorie total from your entries. Custom percentages must add to 100% and divide your selected calories. Protein and carbohydrate contribute four kcal per gram, and fat nine, for this calculation.
There is no universally optimal macro split. Different combinations can work when they meet nutritional needs, fit the person, and support consistent energy intake. The output is deliberately editable rather than presented as a precise prescription.
Sources
Frequently asked questions
Do I need to hit every macro exactly?
No. Targets are planning aids. Day-to-day variation is normal, and longer-term consistency is usually more informative than exact daily matches.
Should I choose low carb or low fat?
Neither is universally superior for everyone. Choose a distribution that supports nutritional adequacy, training, health, and food preference, and seek professional guidance for clinical needs.