Tools
Macro Calculator
How do I count macros, not just calories? Protein comes first here, set from your bodyweight and goal, the same number the protein calculator gives you. Then I split what's left between carbs and fat based on the diet style you pick.
Enter your stats, pick a style, and I'll give you grams of protein, carbs, and fat per day.
Advanced: adjust protein target
Calories per day
2763
Protein
147g
588 kcal
Carbs
371g
1485 kcal
Fat
77g
691 kcal
Estimates, not medical or dietary advice.
Cross-check your numbers
Questions about this tool
- How do I count macros?
- Track grams of protein, carbs, and fat instead of just calories. Each gram of protein and carbs has 4 calories, each gram of fat has 9, so hitting your macro targets naturally lands you at your calorie target too. This calculator gives you all three numbers at once.
- What macro split is best for fat loss?
- Protein matters most for preserving muscle while losing fat, which is why this calculator keeps it high (2.2 g/kg by default) regardless of preset. Beyond that, the carb-to-fat ratio is mostly personal preference, low carb and balanced both work, pick whichever is easier for you to stick with.
- How much protein is too much?
- There's no well-established upper limit for healthy adults with normal kidney function. Research generally hasn't found downsides up to at least 2.2 to 3 g/kg, well above what this calculator ever targets.
