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Calculate daily calorie needs from BMR and activity level. Get TDEE targets for weight loss, maintenance, or muscle gain using the Mifflin-St Jeor method.
Calculate basal metabolic rate with the Mifflin-St Jeor equation. Estimate daily calories burned at rest for men and women to plan nutrition and weight goals.
Calculate macros from daily calories. Split protein, carbs, and fat. Get grams for each macronutrient. Free online calculator with instant browser-based
Protein provides 4 kcal per gram. Multiply your total calories by the protein ratio, then divide by 4 to get daily protein grams.
Protein (g) = Calories × protein_ratio / 4Carbohydrates also provide 4 kcal per gram. Apply the same approach using your chosen carb percentage of total calories.
Carbs (g) = Calories × carb_ratio / 4Dietary fat is the most energy-dense macronutrient at 9 kcal per gram. Fat grams are calculated by dividing calorie allocation by 9.
Fat (g) = Calories × fat_ratio / 9Updated: July 2026
A recreational lifter eating 2,000 kcal with 30% protein, 40% carbs, and 30% fat.
→ 150 g protein, 200 g carbs, 67 g fat
Low-carb ketogenic approach with high fat and moderate protein for a 70 kg adult.
→ 113 g protein, 23 g carbs, 140 g fat
Bodybuilding cut phase prioritizing protein retention during a moderate deficit.
→ 240 g protein, 210 g carbs, 67 g fat
Fat provides 9 kcal per gram, not 4. Using the protein/carb divisor for fat underestimates fat grams by more than half and throws off your entire macro budget.
Macro percentages must total 100% of calories. A 40/40/30 split allocates 110% and produces impossible gram targets. Always verify protein + carbs + fat = 100%.
Total carbohydrate grams include fiber, which contributes minimal digestible calories. On strict low-carb plans, track net carbs (total carbs minus fiber) separately for ketosis monitoring.
Turn your daily calorie target into precise protein, carbohydrate, and fat gram targets for any diet style. Whether you follow a balanced 40/30/30 split, high-protein cut, or ketogenic ratio, this calculator applies standard energy density values to give you actionable meal-planning numbers.