Przejdź do treści
Liczbnik

Macronutrient Calculator

This macronutrient calculator works out your daily protein, fat, and carbohydrate needs based on your total calorie target and diet goal. You can also enter custom protein and fat amounts and the calculator will fill in carbohydrates from the remaining calories.

Reviewed byRedakcja Liczbnik
Calculator
kcal
Daily macronutrientsProtein (g)125
Fat (g)
66.7
Carbohydrates (g)
225
Protein (kcal)
500
Fat (kcal)
600
Carbohydrates (kcal)
900

How we calculate macronutrients

Protein: 4 kcal/g. Fat: 9 kcal/g. Carbohydrates: 4 kcal/g. Default splits: weight loss 35/25/40, maintenance 25/30/45, muscle gain 30/25/45. With custom inputs: carbs = (calories - protein×4 - fat×9) ÷ 4.

Example macronutrient calculation

Target: 2,000 kcal/day, goal: weight loss (split 35% P / 25% F / 40% C). Protein: 2,000×0.35÷4 = 175 g. Fat: 2,000×0.25÷9 = 55.6 g. Carbs: 2,000×0.40÷4 = 200 g.

Frequently asked questions about macronutrients

Indicative result

The calculator provides indicative macronutrient targets. Individual needs vary by body weight, activity level, and health status. Consult a registered dietitian for personalised advice.

Related calculators

  • BMI calculator

    Calculate BMI (body mass index) using the WHO formula. Check whether you are underweight, normal, overweight or obese. Free BMI calculator.

    Health

  • BMR and TDEE calculator

    Calculate BMR (basal metabolic rate) and TDEE (total daily energy expenditure) using the Mifflin-St Jeor formula. Free calculator.

    Health

More calculators in Health calculators

See all calculators: Health calculators →

Related articles

See all