Nutrition · free tool
Macro Calculator
Protein, carbohydrate and fat — in grams, per day and per meal.
Your result
Protein, carbohydrate and fat — in grams, per day and per meal. Fill in the boxes and press Calculate — nothing is sent anywhere and no account is needed.
How this is worked out
- Protein first: body weight (kg) × your preference — 1.6, 2.0 or 2.2 g/kg.
- Fat next, at the larger of 0.8 g per kg of body weight and 20% of calories. That is a floor, not a target.
- Carbohydrate is the remainder: calories left over ÷ 4.
- Fibre is about 14 g per 1,000 kcal, never printed below the 25 g a day general reference for adult women.
- Protein and carbohydrate are 4 kcal per gram; fat is 9.
Sources
- Morton et al. (2018), a meta-analysis of 49 resistance-training studies. Protein intake beyond roughly 1.6 g per kg of body weight per day added nothing measurable to lean mass. PMID 28698222
- Institute of Medicine reference intake, restated by Dahl & Stewart (2015): about 14 g of fibre per 1,000 kcal, and 25 g a day as a general reference for adult women. PMID 26514720
These are population equations. They describe averages well and individuals only roughly — which is what makes them a starting point rather than a prescription. Nothing here is medical advice.
The thinking
Why this order
Why this order
Protein is set first because it is the only macro whose job nothing else can do — it is what keeps muscle on you while weight comes off, and it is the one most people undershoot.
Fat gets a floor rather than a target. Very low fat intakes are unpleasant and unnecessary, and hormones and fat-soluble vitamins both depend on it.
Carbohydrate takes the remainder because it is the most flexible of the three and the one that fuels hard training. If you feel flat in the gym, this is usually the number to raise.
Questions
Straight answers.
- Do I have to hit all three exactly?
- Hit protein, get fibre in, and let the other two land near enough. Carbs and fat are interchangeable fuel; protein is not interchangeable with anything.
- Are carbs bad?
- No, and nothing on this site will ever tell you otherwise. Carbohydrate is what fuels training and it is where most of your fibre comes from. Both carbs and fat fit.
- What about fibre?
- Around 14 g per 1,000 kcal, with 25 g a day as a general reference for adult women. It is the number most people miss and the one most likely to make a difference to how you feel.
Keep going
One number is a reading. A trend is progress.
Every calculator here gives you a starting point and nothing more. What turns it into something useful is logging what you actually do against it — which is free, takes a minute a day, and is where the 14-day START HERE challenge begins.
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