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Macro Calculator — results
Resources · EER Calculator
Nutrition tool

Macro calculator.

Turn your daily calories into a concrete macro split. Protein is anchored to your bodyweight (g/kg), fat sits inside the healthy 20–35% range, and carbohydrate fills whatever is left — every percentage shown exactly, no rounding.

For best results, calculate your daily calories with the EER Calculator first, then send them straight here. Or enter your own figures below.

Your numbers

Carried over from your EER result — adjust freely
These presets are built for people who train regularly and are not suited to sedentary guidelines. Protein targets are set above the sedentary reference (0.8 g/kg) because regular training increases protein needs.

Carbohydrate is never set directly — it always fills the calories left after protein and fat, so the split can't break. Moving a slider switches you to Custom.

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Enter your daily calories and bodyweight — or send them straight over from the EER calculator — and your macro split appears here instantly.

Your macros
Protein 0.0g 0.00% 2.00 g/kg
Carbohydrate 0.0g 0.00% fills the remainder
Fat 0.0g 0.00% within 20–35% of which saturates — max 0.0g
No room for carbohydrates At this calorie level, your protein and fat targets leave no room for carbohydrates. Lower protein or fat, or increase calories.
  • Protein
  • Carbohydrate
  • Fat
Total: — kcal
High protein — read this Protein intakes above 2 g/kg are only appropriate for healthy individuals, are best used for limited periods (around 6 weeks, e.g. a deliberate fat-loss or strength phase), and are not suitable for anyone with kidney concerns. If unsure, speak to your GP.
Very low or very high carbohydrate targets suit specific training demands or preferences. For general health, most people are well-served nearer the middle of the range. Women should be cautious setting fat at the minimum, as very low fat can affect hormonal health.
Open EER Calculator →

How the split is built

Protein is anchored to bodyweight (grams per kilogram), fat is set within the healthy range as a share of calories, and carbohydrate always fills the remainder. Percentages are shown exactly as calculated — no rounding to tidy numbers.

Protein g = g/kg × bodyweight (kg) — 4 kcal per gram
Fat g = (calories × fat %) ÷ 9
Carbohydrate g = remaining calories ÷ 4

The ranges: protein runs 1.2–2.5 g/kg — benefits for muscle plateau around 1.6 g/kg (Morton et al. 2018, British Journal of Sports Medicine), with intakes above 2 g/kg reserved for short, deliberate phases in healthy trainees. Fat runs 20–35% of calories, matching the Institute of Medicine's Acceptable Macronutrient Distribution Range. Carbohydrate has no direct limit because the bounds on protein and fat keep the remainder sensible. Within your fat total, keep saturated fat under 10% of total calories (Dietary Guidelines / IOM) — the fat cell shows the gram ceiling for your figures.

Treat the output as a starting framework. Track bodyweight and performance over 2–4 weeks and adjust — real-world results outrank any formula.

This calculator provides general macronutrient starting points for healthy adults and is not medical or dietary advice. Anyone with a medical condition — including kidney, liver, heart, or metabolic conditions, or an eating disorder — should consult a registered dietitian or their GP before changing their diet. Adjust based on real-world results over time.
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