What this Macro Calculator does
This tool converts a daily energy target into practical macronutrient amounts. You can start with a preset plan— Balanced, Low Fat, Low Carb, or High Protein—or build a plan that matches your preferences with the “Create Your Own” sliders. Behind the scenes we estimate your energy needs using BMR and activity, then apply your goal to land on a daily calorie target. From there, the percentage split turns into grams using the energy density of each macronutrient (4 kcal/g for protein and carbohydrate, 9 kcal/g for fat).
Protein supports muscle repair and helps control appetite. As a simple floor we display a range based on body weight, or—if you provide body fat—the range can reference lean mass. Carbohydrates fuel training and day-to-day activity; highly active people often feel better with proportionally more carbs, while lower-carb approaches can be useful when total calories are lower or when a user prefers that style of eating. Fat is essential for hormone production and nutrient absorption; most people do well keeping fat above about twenty percent of calories, and some prefer higher. The ranges shown under each macro give a sensible window so you can adjust within a healthy band rather than chasing a single precise number.
The plan tabs offer quick starting points. Balanced spreads energy evenly and suits most general goals. Low Fat shifts energy toward carbohydrates, which can help high-volume endurance training. Low Carb pushes more energy into fats while keeping protein robust; some people find this helps appetite control. High Protein maximizes protein for satiety and muscle retention while distributing the remainder between carbs and fats. If none of those match your needs, the custom sliders let you pick an exact split—use the “Normalize” button to tidy up to 100%.
Two caps are displayed for context: a sugar cap at about ten percent of calories and a saturated fat cap at the same level. These are simple, conservative guardrails; they aren’t medical advice. You can also see your energy in kilojoules alongside kilocalories, which can be helpful if you’re used to metric labels. Results update instantly when you change inputs, and you can copy a link with your selections to revisit the same setup later or share it with a coach.
Tips: Aim to hit protein most days, then distribute carbs and fats in a way that keeps training strong and meals enjoyable. Around workouts, many people prefer to move a larger share of their day’s carbohydrates to the hours before and after training. If your goal is fat loss, consider a modest calorie reduction rather than an aggressive cut so you can recover, perform, and stick with the plan. If your goal is muscle gain, a small surplus plus consistent strength training usually works better than large swings in calories. Finally, remember that labels and restaurant data carry estimation error—think in weekly averages rather than pin-point daily precision.
This calculator provides educational estimates only. For medical conditions, allergies, or specialized nutrition needs, talk with a qualified professional who can tailor guidance to you.