Macronutrient Calculator
Calculate daily protein, fat, and carbohydrate targets
Macronutrient Calculator
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Protein (g/day)0.00
- Fat (g/day)
- 0.00
- Carbs (g/day)
- 0.00
Results are estimates only
Formula
Protein(g) = calories × protein% ÷ 4 Fat(g) = calories × fat% ÷ 9 Carbs(g) = calories × carbs% ÷ 4
Data as of
Results are estimates only
FAQ
For cutting, a common split is 40% protein, 30% fat, 30% carbs to preserve muscle while losing fat. Adjust to suit your goals.
Protein provides 4 kcal/g, carbs provide 4 kcal/g, and fat provides 9 kcal/g. This tool automatically converts target calories into grams.