Macronutrient Calculator

You start from your target calories (for example from the TDEE calculator) and split them between the three macronutrients by percentage, then convert to grams using the energy values:

• Protein: 4 kcal/g
• Carbohydrates: 4 kcal/g
• Fat: 9 kcal/g

The available presets are: balanced 30/40/30, low-carb 40/20/40 and high-protein 40/30/30 (protein/carbs/fat).

The calculator shows the grams and kcal of each macronutrient and their proportion. General guidance: protein around 1.6–2.2 g/kg for active people, fat between 20% and 35% of calories, carbohydrates making up the rest.

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.
• Choose a preset split based on your goal.
• Protein is often set in g/kg of body weight: adjust the percentage accordingly.

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.

• Ideal percentages vary by goal, activity and individual preference.
• 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.