Macronutrient Calculator (Protein / Carbs / Fat)
Given a daily calorie target, split it into protein / carb / fat grams using preset ratios or custom sliders. Math is simple: protein and carbs are 4 kcal/g, fat is 9 kcal/g. Presets cover the four most common approaches: balanced (30/40/30), low-carb (35/25/40), high-protein (40/35/25), and keto (25/5/70). Shows grams, kcal, and grams-per-kg-bodyweight for each macro — useful for hitting protein targets like 1.6-2.2 g/kg for muscle gain.
Protein
165 g
660 kcal · 2.2 g/kg
Carbs
220 g
880 kcal · 2.9 g/kg
Fat
73 g
660 kcal · 1.0 g/kg
Protein & carbs = 4 kcal/g; fat = 9 kcal/g. Calorie target comes from a TDEE calculator. Protein at 1.6-2.2 g/kg supports muscle preservation.
How to use
- Enter your daily calorie target (use a TDEE calculator if you don't know it).
- Enter your weight (for g/kg displays).
- Pick a preset or adjust the sliders. Make sure the three percentages sum to 100%.
Frequently asked questions
- What ratio is best?
- There's no single answer. Protein around 1.6-2.2 g/kg supports muscle preservation/growth across diets. Carbs vs fat is largely preference — both work for fat loss when total calories are controlled.
- Where does my calorie target come from?
- Out of scope here — use a TDEE / BMR calculator first to estimate maintenance, then subtract 300-500 kcal for fat loss or add 200-300 for muscle gain.
- Keto says 5% carbs. Is that realistic?
- Yes — strict keto is ~20-50g carbs/day to stay in ketosis. On 2000 kcal, 5% = 25g carbs. Most non-leafy vegetables and fruit are off the table.
- What about fiber?
- Fiber is a carb but largely non-caloric. Most calculators (this one included) count total carbs. If you track 'net carbs' (carbs − fiber), aim for 25-35g fiber/day inside your carb target.
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