Breakfast
Greek yogurt, oats, berries and chopped nuts
| Protein target | 31 g |
|---|---|
| Carb target | 75 g |
| Fat target | 13 g |
| Energy allocation | 541 kcal |
Macro Calculator: Protein, Carbs & Fat Targets
Get daily calorie, protein, carbohydrate and fat targets in grams, plus example plates that make the numbers easier to picture. No sign-up gate.
Your inputs
Build a starting plan.
Change any input and your targets update instantly.
years
Mifflin-St Jeor uses biological sex because its coefficients were derived that way; this does not infer gender identity.
cm
Your unit choice is saved on this device.
kg
Multipliers are shown for transparency.
We never invent an ideal weight.
1.6 g/kg is the default for this goal.
Adult range: 20–35%.
This changes examples only, never the math.
Your calculation stays in this browser. We save only unit and eating-pattern preferences—not age, sex, height or weight.
2,271kcal / day
Protein128 g
Carbohydrate298 g
Fat63 g
Use these as an average-day starting plan, not a test you can pass or fail.
How we got this
- TDEE
- 2,672 kcal/day
- Goal coefficient
- ×0.85 applied to TDEE
- Protein basis
- 80 kg × 1.6 g/kg
- Fat
- 25% of target calories ÷ 9
- Carbohydrate
- Calories remaining after protein and fat, divided by 4
Rounded macro energy: 2,271 kcal (+0 kcal rounding variance).
Example day on your plate
These numbers are an illustrative split of your daily targets across four eating occasions. They are not nutrition calculations for the listed foods; portions, brands and preparation determine the foods’ actual macros.
Lunch
Chicken, rice, mixed vegetables and olive-oil dressing
| Protein target | 40 g |
|---|---|
| Carb target | 92 g |
| Fat target | 19 g |
| Energy allocation | 699 kcal |
Snack
Cottage cheese, banana and peanut butter
| Protein target | 23 g |
|---|---|
| Carb target | 48 g |
| Fat target | 11 g |
| Energy allocation | 383 kcal |
Dinner
Salmon, potatoes and a large salad
| Protein target | 34 g |
|---|---|
| Carb target | 83 g |
| Fat target | 20 g |
| Energy allocation | 648 kcal |
Allocated daily target: 128 g protein · 298 g carbs · 63 g fat · 2,271 kcal
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What do your macro results mean?
Your result is a starting plan for an average day—not a test you can pass or fail. Calories set the overall energy budget. Protein is set from body weight, fat receives a sensible share of calories, and carbohydrate fills the energy left over.
Protein and carbohydrate each provide 4 kcal per gram; fat provides 9 kcal per gram. If these terms are new, learn what macros are and what each one does before worrying about perfect tracking.
How does the calculator choose your targets?
- Estimate resting needs with Mifflin-St Jeor, or use the calorie target you already know.
- Multiply estimated resting needs by your selected activity level and goal coefficient.
- Set protein from your current or clinician-agreed reference weight.
- Assign 20–35% of calories to fat, then give carbohydrate the remainder.
A population formula is not a scan of your metabolism. If you want to inspect daily energy separately, use the TDEE calculator.
Why protein first and carbohydrate last?
Protein needs relate more closely to body size and activity than to an arbitrary percentage. Fat then stays within the calculator's adult range. Carbohydrate becomes the flexible lever for walking, work, training and foods you enjoy. Moving fat up moves carbohydrate down; calories and protein stay the same.
The calculator never generates negative carbohydrate. When your calorie, protein and fat choices conflict, it tells you what to change instead of silently producing an impossible result.
How close do you need to get?
You do not have to land on every gram. Nutrition labels, restaurant data and home portions are estimates too. A practical daily zone is within about 5% for calories, 10 g below the protein target, 10–20 g either way for carbohydrate, and 5–10 g either way for fat.
Plan a protein source into meals, learn the portions you eat most often, and judge the weekly pattern rather than trying to repair one unusual meal. The beginner guide to counting macros covers labels, food scales, recipes and eating out.
What if the result feels too high or low?
Confirm your units and activity level first. Then compare the estimate with a consistent two-to-three-week trend before adjusting by 100–200 kcal. Recalculate after substantial weight change. Persistent hunger, fatigue, or a target that demands extreme restriction is a reason to stop and seek individual advice.
Macro calculator questions
What is a macro calculator?
A macro calculator estimates how many grams of protein, carbohydrate and fat to eat each day. It starts with a calorie estimate, then divides those calories among the three macronutrients using body weight, goal and food preferences.
What should my macros be to lose weight?
There is no universal split. A useful starting method sets a moderate calorie deficit, calculates protein from body weight, keeps fat within an accepted adult range and gives the remaining calories to carbohydrate. Your calculator result applies that method to your inputs.
Are macros more important than calories?
They answer different questions. Calories describe the amount of energy; macros describe where it comes from. A calorie deficit drives weight loss, while a sensible macro mix can support fullness, muscle retention, food variety and training.
Is this macro calculator accurate?
It is an evidence-informed estimate, not a measurement. The resting-energy equation and activity multiplier describe populations; your real calorie needs can differ. Use the output as a starting point, then adjust from a consistent weight and wellbeing trend.
Should I eat the same macros every day?
You can, but you do not have to. Similar daily targets are simpler for beginners. Others prefer more carbohydrate on training days and less on rest days while keeping average calories and protein stable. Consistency across the week matters more than identical days.
Can I use the calculator in pounds or stone?
Yes. Choose kilograms, pounds, or stone and pounds for body weight. The calculator converts the value internally and displays the entered unit alongside the result.
Do fiber and alcohol count as macros?
Fiber is included within total carbohydrate on US nutrition labels, though its usable energy varies. Alcohol supplies energy but is not one of the three macro targets in this tool. Log alcoholic drinks toward total calories if you track them.
Do I need to count macros forever?
No. Some people track briefly to learn portions, then use repeat meals and plate cues. Others enjoy ongoing tracking. The right method is the least demanding one that gives you enough information to make progress without harming your relationship with food.
For a structured next step, Macro Mastery brings the calculation, food choices and first weeks of practice together.