Macro calculator
Turn your daily calories into a protein, fat and carb split tailored to your goal. A free estimate to guide your meals — not a prescription.
Calories → protein (4 kcal/g) · fat (9 kcal/g) · carbs (4 kcal/g)
Your details
kcal
Not sure of your calorie target? Use the calorie calculator first.
Daily macros
- Protein25%
- 125g
- Fat30%
- 67g
- Carbs45%
- 225g
4 kcal/g for protein and carbs, 9 kcal/g for fat.
Results are for reference only and are not medical advice. For individual guidance, consult a doctor or dietitian.
Next step
Turn the number into a result
This estimate is just a starting point. In the RESET app it becomes a personal plan that counts calories and macros for you, and Premium unlocks transformation programs.
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How this calculator works
Briefly and honestly: the science behind it, how far you can trust it, and its limits.
How it works
The calculator takes your daily calories and splits them across the three macronutrients by goal, converting percentages into grams using each macro’s energy density.
Calories → protein (4 kcal/g) · fat (9 kcal/g) · carbs (4 kcal/g)
What it’s based on
The split is based on the AMDR (Acceptable Macronutrient Distribution Ranges): protein 10–35%, fat 20–35%, carbs 45–65% of calories — Dietary Guidelines for Americans 2020–2025, Appendix 1, Table A1-2. The EFSA reference ranges are close: fat 20–35%, carbohydrate 45–60%.
✓
Is it validated?
AMDR are recognised ranges associated with lower chronic-disease risk when nutrient intake is adequate. All three of our presets (fat loss 30/25/45, maintenance 25/30/45, gain 20/25/55, as percentages of calories) sit inside those ranges. One honest caveat: the Nordic Nutrition Recommendations 2023 use a tighter protein band of 10–20% of calories, and our “fat loss” and “maintenance” presets exceed it. We deliberately follow the wider AMDR, because a higher protein share supports satiety and muscle retention in a deficit.
Can you rely on it?
It is an indicative split, not a prescription. Optimal ratios depend on activity level, preferences and tolerance; protein is usually kept toward the upper end when training. The calculator knows neither your diet nor any health conditions — it is a starting point you adjust by how you feel.
Results are for reference only and are not medical advice. For individual guidance, consult a doctor or dietitian.
For the curious
Deeper: why it works this way, what it does for your body, and what happens if you get it wrong.
Calories tell you “how much”, macros tell you “from what”. Protein is building material and satiety; fats are needed for hormones and absorbing fat-soluble vitamins; carbohydrates are the main fuel for the brain and training.
So the split depends on your goal: when losing weight, protein is often raised (satiety + muscle retention) and carbs moderately lowered; when gaining, carbs are added as fuel for progress.
Imbalances hurt: too little protein means muscle loss and constant hunger; too little fat disrupts hormones; too few carbs during hard training drops energy and workout quality. Staying within the AMDR ranges is healthier than living at the extremes.
Worked examples
Concrete numbers for common situations — so you can see at a glance how to read the result.
Maintenance at 2,000 kcal
- Inputs
- Protein 25% · fat 30% · carbs 45%
- Result
- ≈ 125 g protein · 67 g fat · 225 g carbs
Protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g — that’s how percentages turn into grams.
Fat loss at 1,700 kcal
- Inputs
- Higher protein: 30% · fat 25% · carbs 45%
- Result
- ≈ 128 g protein · 47 g fat · 191 g carbs
In a deficit protein is kept higher — it supports satiety and helps retain muscle.
Muscle gain at 2,600 kcal
- Inputs
- Protein 20% · fat 25% · carbs 55%
- Result
- ≈ 130 g protein · 72 g fat · 358 g carbs
More carbohydrate provides fuel for hard training and progress.
FAQ
Frequently asked questions
How do I calculate macros from calories?
Take your daily calories, split them across protein, fat and carbs by goal percentages, then convert to grams: protein and carbs are 4 kcal/g, fat is 9 kcal/g. The calculator does this automatically.
What is the best macro ratio?
There isn’t a single best one. The safe AMDR ranges are protein 10–35%, fat 20–35%, carbs 45–65%. The exact split depends on goal, activity and preference — protein is usually kept higher when training.
Can I eat low-carb?
You can, but with intense training very low carbs reduce energy and workout quality. Many people feel better keeping carbs within the range rather than at the extreme. Let how you feel guide you.
How many grams of fat per day?
Fat provides 20–35% of calories. At 2,000 kcal that’s roughly 44–78 g of fat. Fats are needed for hormones and for absorbing vitamins A, D, E, K, so going too low is counterproductive.
What to read and do next
Go deeper with articles and turn the numbers into a plan in the app.
Protein for Breakfast: Why It's Beneficial
A calm look at how a little protein in the morning can make the rest of your day more balanced.
Open the blogSaturated Fats: What Guidelines Say About the Upper Limit and What to Substitute Them With
An analysis of recommendations regarding saturated fat consumption from the WHO, NHS, and other organizations. It discusses how to reduce the intake of these fats and what to replace them with in daily nutrition.
Open the blog7-Day Nutrition Restart
A gentle week-long start to balanced eating: water, protein, vegetables, and calming habits — step by step, without strict restrictions.
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