Free macronutrient calculator: protein, carbs and fat
Estimate your daily calories and macro split based on your profile, activity level and goal.
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How to calculate your macronutrients
Macronutrients are nutrients the body needs in large amounts. Protein helps renew and maintain tissues, carbohydrates provide energy, and fats support cell membranes, hormones and the absorption of certain vitamins.
The calculator first estimates your basal metabolic rate with the Mifflin-St Jeor equation. It then applies an activity coefficient to estimate your total daily energy expenditure.
Depending on your goal, it uses:
- weight loss: 85% of estimated expenditure
- maintenance: 100% of estimated expenditure
- weight gain: 110% of estimated expenditure
The result uses a balanced starting split: 20% protein, 45% carbohydrates and 35% fat. One gram of protein or carbohydrate provides about 4 kcal, while one gram of fat provides 9 kcal. This split remains within general reference ranges for healthy adults.
Keep the same targets for two to four weeks first, unless a clinician advises otherwise. Look at your weight trend rather than a single measurement, along with appetite, energy and performance. If the trend does not match your goal, change your intake in small steps.
For healthy adults, the European population reference intake is 0.83 g of protein per kilogram of body weight per day. Needs can differ for very active or older people, during pregnancy, or with particular medical conditions.
Medical disclaimer. This calculator provides a general estimate for adults and is not a prescription. It is not designed for pregnancy, breastfeeding, people under 18, eating disorders or some medical conditions. Ask a doctor or registered dietitian for advice suited to your situation.
Sources: Anses — protein · Anses — fat · EFSA — carbohydrates
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