Macro Calculator

This calculator turns a daily calorie figure into protein, carbohydrate and fat targets. Enter maintenance calories and a goal, choose your own percentage split, or use the cutting mode, which sets protein from your body weight in pounds or kilograms, fat as a share of a reduced calorie target and gives carbohydrate the rest. Each line shows grams and calories. Maintenance is an estimate, so adjust after two or three weeks on the scale trend.

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Body Weight In
10 to 25% is the usual range for a cut; 0 eats at maintenance.
Pounds, or kilograms in metric.
0.7 to 1.0 g per lb is the usual range on a cut. Leave blank for 0.9.
20 to 35% is the adult range in the US Dietary Reference Intakes.
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