justyourcalculatorMacro Calculator
Your daily protein, carbs and fat in grams, per day and per meal.
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Macro Calculator
Daily protein, carbs and fat for your goal
Exercise: 15-30 min of raised heart rate. Intense: 45-120 min. Extra active: very intense daily training or a physical job.
Daily macros
186g P · 248g C · 83g F
2,479 Calories a day to maintain weight
- Protein30% · 62 g per meal · 2.6 g per kg
- 186 g
- Carbohydrates40% · 83 g per meal
- 248 g
- Fat30% · 28 g per meal
- 83 g
- Added sugar (limit)Under 10% of calories
- under 62 g
- Saturated fat (limit)Under 10% of calories
- under 28 g
- Food energy
- 2,479 Calories
Protein and carbs have 4 Calories per gram, fat 9. Calories use the Mifflin-St Jeor formula.
- Protein744
- Carbs992
- Fat744
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced (30 / 40 / 30) | 186 g | 248 g | 83 g |
| Low fat (25 / 60 / 15) | 155 g | 372 g | 41 g |
| Low carb (35 / 20 / 45) | 217 g | 124 g | 124 g |
| High protein (40 / 35 / 25) | 248 g | 217 g | 69 g |
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Meal 1 | 826 | 62 g | 83 g | 28 g |
| Meal 2 | 826 | 62 g | 83 g | 28 g |
| Meal 3 | 826 | 62 g | 83 g | 28 g |
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How the macro calculator works
First the calculator estimates your daily calories: BMR × activity level, adjusted for your goal (500 Calories a day per pound a week). Then it splits those calories between protein, carbohydrates and fat and converts them to grams: 4 Calories per gram of protein or carbs and 9 per gram of fat.
Balanced diets sit inside or close to the US Dietary Guidelines ranges (10 to 35% protein, 45 to 65% carbs, 20 to 35% fat). Low-carb and high-protein splits are popular for fat loss and muscle gain. Any split works if total calories and protein are right for you.
Using and checking your result
Published by JustYourCalculator. Check the units and assumptions above, and compare a known example before relying on the output. Calculations use browser arithmetic and may round displayed values.
This tool provides an estimate, not a diagnosis, treatment plan or individualized medical advice. Population formulas may not fit children, pregnancy, athletes or people with health conditions. Discuss health decisions with a qualified clinician.
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