About this tool
Choose a daily calorie target and a macronutrient ratio preset to see how many grams of protein, carbohydrate and fat you should eat, plus the calories each provides. Everything is computed live in your browser.
Frequently asked questions
How are grams derived from calories?
Each ratio splits your total calories, then the calories per macro are divided by 4 kcal per gram for protein and carbs and 9 kcal per gram for fat.
Which preset should I pick?
Balanced is 30/40/30, low-carb shifts energy to protein and fat, high-protein favours protein, and keto keeps carbs very low — pick the one matching your plan.