Turn daily calories into grams of protein, carbs and fat, per day and per meal, for a diet style and goal.
To get macros in grams, multiply your daily calories by each macro's share and divide by its energy per gram: 4 kcal for protein, 4 for carbohydrate and 9 for fat. On 2,000 kcal with the balanced split of 50% carbs, 20% protein and 30% fat, protein is 2,000 × 20% ÷ 4 = 100 g, carbs are 2,000 × 50% ÷ 4 = 250 g and fat is 2,000 × 30% ÷ 9 = 66.7 g, shown as 67 g. Over 3 meals that is 33 g of protein, 83 g of carbs and 22 g of fat each. The four presets are balanced (50/20/30), low-carb (25% carbs, 35% protein, 40% fat), high-protein (35/40/25) and keto (5% carbs, 20% protein, 75% fat). Keto on 2,000 kcal gives 100 g of protein, 25 g of carbs and 167 g of fat. The presets are starting points, not medical targets.
If you know your calories, type them. If not, choose Estimate from my body and the page uses the Mifflin-St Jeor equation, 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for the male formula or minus 161 for the female one, times an activity factor from 1.2 to 1.9. For a 30-year-old man of 175 cm and 70 kg that is 1,648.75 × 1.55 = 2,555.56 kcal at the moderate level, shown as 2,556 kcal. The goal then adjusts the total: 20% fewer calories to lose weight, so 2,000 becomes 1,600, and 10% more to gain, so 2,000 becomes 2,200. Those two percentages are fixed starting points chosen for this page, not a prescription.
Some people set protein in grams per kilogram of body weight instead of as a share of calories. Choose Grams per kg of body weight, type for example 1.6 and your weight. At 70 kg that fixes protein at 112 g, which is 448 kcal. The calories that are left, 1,552 on a 2,000 kcal day, are shared between carbs and fat in the ratio of the diet style, 50 to 30 for balanced, which gives 243 g of carbs and 65 g of fat. With Custom percentages you type carbs, protein and fat yourself. They must add up to 100, and if they do not the page tells you the total instead of guessing. If you also set protein in grams per kg, only carbs and fat are typed, as shares of the calories left after protein, and they must add up to 100 (for example 60 and 40). If the protein you ask for is more than the day's calories, the page says so.
Macro targets here are arithmetic on a calorie figure, and the figure is only an estimate. The page does not know your health conditions, medicines, pregnancy, training plan or any advice from a doctor or dietitian, and it is not offered under age 18 because the equation was developed on adults. It does not count fibre, alcohol or the effect of food on how much energy you absorb. Daily calories must be between 500 and 10,000. Grams are rounded to whole numbers when shown, so the three macros can differ from the total by a few calories. Nothing you type is stored or sent.
Multiply your daily calories by each macro's share and divide by 4 for protein and carbs or 9 for fat. For 2,000 kcal at 50% carbs, 20% protein and 30% fat that is 250 g of carbs, 100 g of protein and about 67 g of fat. Type your calories or let the page estimate them.
The keto preset uses 5% carbs, 20% protein and 75% fat. On 2,000 kcal that is 25 g of carbs, 100 g of protein and 167 g of fat. Other keto splits exist, so use Custom percentages if you follow a different one.
That depends on your goals and health, and this page does not choose for you. Type the grams per kg you want, such as 1.6, and it multiplies by your weight: 1.6 × 70 kg = 112 g a day. Ask a doctor or dietitian if you are unsure.
The page lowers calories by 20% before splitting them. A 2,000 kcal maintenance figure becomes 1,600 kcal, and on the balanced split that is 80 g of protein, 200 g of carbs and 53 g of fat. The 20% is a fixed starting point, not a prescription.
Each gram figure is rounded to a whole number when shown. 66.67 g of fat appears as 67 g, which is 603 kcal and not 600. The calculation itself keeps full precision, and the table shows the kcal and share for each macro.
No. The text is processed in your browser and not uploaded, and this page does not save your numbers, so a refresh brings back the example.