Calculate daily macro targets
Calculate daily protein, carb, and fat targets in grams from your calorie needs, goal, and diet style.
Calorie target comes from your BMR times an activity multiplier, then split into grams using the standard 4 kcal/g (protein, carbs) and 9 kcal/g (fat) conversion. Adjust the diet style to change the split.
Height, weight, age, sex, and activity level are used to estimate your daily calorie needs.
Choose whether you're losing, maintaining, or gaining weight, then a diet style: balanced, low carb, high protein, or keto.
Your daily calorie target is split into macro grams using the standard 4/4/9 kcal-per-gram conversion.
Frequently asked
How is the calorie target calculated?
From your BMR (Mifflin-St Jeor equation) times an activity multiplier, the same calculation the calorie needs calculator uses, then adjusted up or down for your goal.
What do the diet style percentages mean?
Each style splits your daily calories differently across protein, carbs, and fat, e.g. Balanced is 30% protein, 40% carb, 30% fat. Grams are calculated from those percentages using 4 kcal/g for protein and carbs, 9 kcal/g for fat.
Which diet style should I pick?
There's no single best split for everyone. Balanced suits most people; High Protein and Low Carb are common choices for muscle building or fat loss; Keto is a specific, more restrictive approach some people follow for particular goals.
Is this medical advice?
No. This is a general estimate for informational purposes only, not medical advice. Talk to a healthcare provider or registered dietitian before changing your training or diet.