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Macro Calculator

Turn your calorie target into daily grams of protein, carbohydrate and fat for your goal.

Units
Sex

Adults 18–100

Goal

How we split your macros

We start from your estimated calorie needs, set protein based on body weight and goal, then divide the remaining calories between fat (around 25–35% of calories) and carbohydrate.

Protein: 1 g = 4 calories. Carbohydrate: 1 g = 4 calories. Fat: 1 g = 9 calories.

Tips

  • Quality matters as much as quantity: favour whole grains, legumes, vegetables, fruit, lean proteins and healthy fats.
  • If you have diabetes or kidney disease, ask your care team before changing your carbohydrate or protein intake.

Medically reviewed by Daniel Reyes, MS, RDUpdated on

Sources

  1. Institute of Medicine (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press. https://doi.org/10.17226/10490
Macro Calculator | Beargoal