Macronutrient calculator
Splits a daily calorie target into protein, fat and carbohydrates based on body weight and goal — in grams, calories and percentages.
Free, no sign-up
Calculation
Result
- Protein
- 120g/day
- Fat
- 75g/day
- Carbohydrates
- 261g/day
480 kcal · 22% of intake · range 105–135 g/day
675 kcal · 31% of intake · range 60–90 g/day
1045 kcal · 48% of intake · remaining calories
Unit: g/day, period: one day. Method source: the ISSN protein position stand (2017) and AMDR ranges (IOM, 2005).
The result updates as you change the fields. Your data never leaves the browser.
How it is calculated
Protein and fat are calculated from body weight rather than as a share of calories: these are physiological requirements that should not shift with intake. Protein follows the ISSN position stand (1.4–2.4 g/kg depending on goal), fat is 0.8–1.2 g/kg, which keeps fat within the AMDR range of 20–35% of energy. Carbohydrates take the remaining calories: they fuel training and brain function.
Formula
Protein(g) = weight × goal factor; Fat(g) = weight × 0.8…1.2; Carbs(g) = (calories − protein × 4 − fat × 9) / 4
Limits of the method
Calculating from total body weight overestimates protein in marked obesity — lean body mass is the better basis there. The model does not cover meal distribution, fibre or individual carbohydrate tolerance.
Sources of the method
This calculation is for reference only and is not medical advice, a diagnosis or a prescription. If you have a medical condition, are pregnant, take medication or have any doubts, discuss the result with a physician or a qualified nutrition professional.
Other calculators
What next
Formula breakdowns, biomarker reference ranges and nutrition articles with cited sources are in the NutriFit knowledge base.
Go to the knowledge base