Macro calculator
Your calories, split into protein, carbs and fat.
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This tool runs entirely in your browser. What you paste is processed on your device and is never sent to a server, so it is safe to use with tokens, keys and unpublished text.
Example
Example: a 35-year-old man, 5 ft 10 in and 190 lb, losing about 1 lb a week
He works out 3 to 5 days a week. Units US (feet and inches, pounds), height 5 ft 10 in, weight 190 lb, activity “Moderate exercise 3–5 days a week”, goal “Lose about 1 lb (½ kg) a week”, Mifflin–St Jeor. The calculator turns 190 lb into 86.2 kg and 5 ft 10 in into 177.8 cm.
- BMR: 10 × 86.2 + 6.25 × 177.8 − 5 × 35 + 5 = 1,803 kcal.
- Daily need: 1,803 × 1.55 = 2,795 kcal. Losing about 1 lb a week takes 500 kcal off: 2,295 kcal a day.
- Balanced: protein at 2.0 g per kg while losing weight (172 g, 0.91 g per lb), fat 30 % of the calories (77 g), carbohydrate the rest (229 g). Over 3 meals: 57 g, 76 g and 26 g each.
| Goal and macronutrients | kcal a day | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| Keep my weight, balanced | 2,795 | 138 g | 351 g | 93 g |
| Lose 1 lb a week, balanced | 2,295 | 172 g | 229 g | 77 g |
| Lose 1 lb a week, high protein | 2,295 | 190 g | 241 g | 64 g |
| Lose 1 lb a week, low carb | 2,295 | 172 g | 115 g | 127 g |
| Lose 1 lb a week, keto | 2,295 | 138 g | 25 g | 183 g |
About 2,295 kcal a day with 172 g of protein, 229 g of carbohydrate and 77 g of fat. High protein sets 2.2 g per kg — 190 g, exactly 1 g per pound — and trims fat to 25 %. It is an estimate: weigh in for two or three weeks and adjust, and ask your doctor or a dietitian if you have a health condition.
How it works
- Enter sex, age, height and weight, and how active you are.
- Choose the goal — lose, maintain or gain — and the way you eat: balanced, high protein, low carb or keto.
- Read your daily calories and the grams of protein, carbohydrate and fat, in total and per meal.
Frequently asked questions
- How are the macros worked out?
- Protein is set by body weight — 1.6 g per kg to keep your weight, 2.0 while losing (to keep muscle), 1.8 when gaining; 2.2 for high protein, 2.0 for low carb and 1.6 for keto — and capped at 35 % of the calories. Balanced: fat 30 %, carbohydrate the rest. High protein: fat 25 %, carbohydrate the rest. Low carb: carbohydrate 20 %, fat the rest. Keto: 25 g of net carbs, fat the rest.
- How much protein do I need a day?
- The calculator sets it by body weight. With the balanced split: 1.6 g per kg (0.73 g per lb) to keep your weight and 2.0 g per kg (0.91 g per lb) while losing weight; high protein sets 2.2 g per kg (1 g per lb). It is never more than 35 % of the calories. At 190 lb that is 138 g, 172 g or 190 g a day.
- How accurate is it?
- It is an estimate from standard formulas (Mifflin-St Jeor by default). Track your weight for two or three weeks and adjust calories by 100–200 a day if it moves faster or slower than you want.
- Is keto right for me?
- Not for everyone. With diabetes, kidney or liver disease, when pregnant or breast-feeding, or for teenagers, ask a doctor or dietitian before changing how you eat.
- Why does keto give less protein?
- Keto keeps protein at 1.6 g per kg even while losing weight, because more protein can push a ketogenic diet out of ketosis. Carbohydrate is fixed at 25 g net and fat fills the rest of the calories — 183 g a day in the example above.
- Is anything saved?
- No. It is worked out in your browser. It is not medical advice.