๐ Macro Nutrient Calculator
Enter your daily calorie target along with a protein/carb/fat (PFC) split percentage to calculate target intake in grams for each macronutrient. Includes "Balanced", "Low-Carb", and "High-Protein" presets to match your diet goals.
How to use
- Enter your total daily calorie target.
- Choose a preset or adjust the protein, carb, and fat percentage sliders yourself.
- Target grams for each macronutrient are calculated automatically.
FAQ
How are the gram amounts calculated?
Protein and carbs are counted at 4 kcal per gram, and fat at 9 kcal per gram. Grams = total calories ร percentage รท kcal-per-gram for that macro.
What happens if the percentages don't add up to 100%?
A warning is shown, but the calculation still proceeds using the calorie value implied by each percentage. Adjust the three sliders so they sum to 100% for accurate totals.
I'm not sure which macro split is right for me
A "Balanced" split (roughly 30/40/30 protein/carbs/fat) is broadly recommended, but the ideal ratio depends on your goals (weight loss, muscle gain, athletic training, etc.). Consider consulting a nutritionist or healthcare provider.