Macronutrient Calculator

You start from your target calories (for example from the TDEE or calorie deficit/surplus calculator), then:

• Protein comes from your body weight and goal, using the same g/kg bands as the protein requirement calculator (LARN reference, active 1.2–1.6 g/kg, or sport 1.6–2.0 g/kg) rather than a fixed percentage.
• Fat is set as a percentage of calories, adjustable within the commonly-used 20–35% range.
• Carbohydrates make up whatever calories remain.

Grams are then derived from the energy values: protein and carbohydrates 4 kcal/g, fat 9 kcal/g. If the protein and fat targets alone would already exceed your target calories, the calculator flags it instead of returning negative carbohydrates.

The calculator shows the grams and kcal of each macronutrient and their proportion of your total calories. Protein is fixed by your weight and goal; moving the fat percentage shifts the balance between fat and carbohydrates without changing protein.

Splitting macronutrients well helps support training, preserve muscle mass during weight loss and manage satiety and energy. It is the next step after setting calories with TDEE and basal metabolic rate.

• Enter your daily target calories and body weight.
• Choose a protein goal: LARN reference, active or sport, matching the protein requirement calculator's bands.
• Set the fat percentage (20–35% of calories is a common range); carbohydrates fill the rest.

Use the grams as a daily reference, spread across your meals. Favour quality protein, mostly whole-grain carbohydrates and mainly unsaturated fats.

When to see a professional: for athletic goals, medical conditions or special diets, consult a dietitian.

• Protein grams depend on the accuracy of the weight and goal you enter, and on the same informational bands used by the protein requirement calculator (not a personalised prescription).
• The 20–35% fat range is a common band, not an individually optimised figure.
• The calculation assumes your target calories are already correct: a wrong estimate carries over to the grams.
• It is general guidance, not a personalised meal plan.