How to use this calculator
- 1
Set your calories
Use the TDEE calculator to find a target, then enter it here.
- 2
Choose a diet style
Balanced suits most people, High Protein supports fat loss and muscle building, Keto is very low carb.
- 3
Read your grams
Protein and carbs provide 4 kcal per gram; fat provides 9 kcal per gram.
- 4
Plan your meals
Split each macro across 3–5 meals and track for a few weeks to build intuition.
Real-world example
Sam eats 2,000 kcal on a High Protein split (40/30/30): 200 g protein, 150 g carbs and 67 g fat. A sample day could include Greek yogurt and oats, chicken rice bowl, a protein shake, and salmon with potatoes and vegetables.
Features, accuracy & limitations
Formula: grams = (calories × macro %) ÷ energy per gram (4 kcal for protein and carbohydrates, 9 kcal for fat).
Key features
- Three evidence-informed macro presets
- Interactive donut chart of your split
- Exact grams and percentages
- Pairs with the TDEE calculator
Limitations
- Fixed ratios do not individualise protein per kg body weight
- Ketogenic diets are not suitable for everyone
- Does not account for fiber or micronutrients
- Consult a dietitian for medical diets (e.g. diabetes, kidney disease)
Medical disclaimer: This calculator provides estimates for informational and educational purposes only. It is not a medical diagnosis and does not replace advice from a doctor, registered dietitian, or other qualified health professional. Consult a professional before making changes to your diet, exercise, or health routine — especially if you are pregnant, under 18, or have a medical condition.