What it calculates
Macronutrients are protein, carbohydrate and fat — the nutrients that provide calories. Many people plan meals with gram targets for each.
How it works
Protein grams come from your body weight and target. Fat grams come from its share of calories. Carbohydrates fill the remaining calories.
Formula
Carbs (g) = (Calories − Protein g × 4 − Fat kcal) ÷ 4
- Protein = weight × g/kg; 4 kcal per gram
- Fat kcal = calories × fat %; 9 kcal per gram
How to use it
- Enter your daily calorie target and body weight.
- Set a protein target per kg and a fat percentage.
- Read the grams for each macronutrient.
For the defaults — 2,000 kcal, 65 kg, 1.2 g/kg protein, 25% fat —
Why it helps
- Simple, transparent split.
- Stops you setting targets that add up to more than your calories.
Limitations
- Does not consider food quality, fibre or micronutrients.
- Protein needs vary with health, age and training; kidney conditions need medical advice.
Frequently asked questions
What protein target should I use?
Needs differ by age, activity and health. A dietitian can recommend a target for you.
Do you store what I enter?
No. This calculator runs entirely in your browser. Your measurements and dates are not sent to or stored on our servers.
Sources
This calculator gives a general estimate only. It is not medical advice, a diagnosis or a treatment plan, and it does not replace a consultation with a doctor or registered dietitian. Your inputs stay in your browser and are not stored by UrbanFiling.