Macro calculator
Daily grams of protein, carbs and fat for your goal, split per meal.
Per meal
Your daily targets split evenly across meals.
| Per | Calories | Protein | Carbohydrates | Fat |
|---|
So wird gerechnet
- Calories
- Protein
- Carbohydrates
- Fat
From calories to grams
The calculator starts from your daily energy needs (Mifflin-St Jeor × activity), takes 500 calories away to lose about 1 lb a week or adds 300 to support muscle gain, then gives each macro its share of those calories divided by its energy per gram: 4 for protein and carbs, 9 for fat.
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What are macros?
Macronutrients are the three nutrients that supply calories: protein and carbohydrates at about 4 calories per gram, and fat at about 9.
How much protein do I need?
The minimum for most adults is 0.8 g per kg of body weight a day. People who train or are losing weight often aim for 1.6–2.2 g per kg to keep muscle.