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Each macronutrient provides a fixed number of calories per gram: protein 4, carbohydrates 4, fat 9.
Protein (g) = (Calories × Protein %) ÷ 4 | Carbs (g) = (Calories × Carb %) ÷ 4 | Fat (g) = (Calories × Fat %) ÷ 9Balanced: 30/40/30 (protein/carbs/fat). High protein: 40/30/30. Low carb: 30/20/50. Percentages must sum to 100%.
Protein % + Carb % + Fat % = 100%The Macro Calculator uses peer-reviewed equations (WHO, Mifflin-St Jeor, Harris-Benedict, or domain-specific standards). Results are general wellness estimates, not medical diagnoses.
Metric = f(height, weight, age, activity, …)Updated: July 2026
Calculating daily macros for general health and maintenance at 2,000 calories.
→ Protein: 150g, Carbs: 200g, Fat: 67g
High-protein macro targets for a strength training program.
→ Protein: 280g, Carbs: 245g, Fat: 78g
A gym member records height and weight in the Macro Calculator to establish a baseline BMI and revisits monthly to track progress toward a goal.
Research supports 1.6–2.2g protein per kg body weight for muscle maintenance and growth. At 75kg, that's 120–165g protein — often higher than generic 30% splits provide.
150g protein from whole foods vs processed sources affects satiety and micronutrient intake. Macro targets guide quantity; food choices determine nutritional quality.
Use our free Macro Calculator for fast, accurate results in your browser. No signup or installation required — works on any device.