Free tool

Macro calculator

Free macro calculator: enter daily calories and protein target to split carbs and fat. For gym-goers tracking nutrition. Educational only.

Set protein first (often 1.6-2.2 g per kg body weight), allocate fat as a share of remaining calories, and fill the rest with carbs.

Your macro split

4 kcal/g protein & carbs, 9 kcal/g fat.

Protein: 150g; 600 kcal
Carbs: 280g; 1120 kcal
Fat: 53g; 480 kcal
Total: 2200 kcal / day
Fiber target (baseline): 31 g / day; General guide: about 14 g per 1000 kcal.

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Educational estimate only - not medical or dietetic advice. Consult a qualified professional before changing diet or exercise. See our health disclaimer.

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