Calorie & Macro Calculator
Set daily calorie targets and balanced protein, carb, and fat gram ratios
Yrs
kg
cm
Calculation Result
Daily Target Calories
2,149 kcal
Maintenance level: 2,649 kcalLoading visualization...
Protein (30%)
161g
Carbs (40%)
215g
Fats (30%)
72g
How this calculator works
1
Enter your body stats and select your fitness goal (weight loss, maintenance, or muscle gain).
2
Get daily targeted calories.
3
See balanced macronutrient breakdowns in both grams and calories.
Formula & Mathematics
Calorie Deficit / Surplus & Macro Distribution Formula
Target = TDEE ± Goal Offset; Protein 30%, Carbs 40%, Fat 30%
Protein and carbs provide 4 kcal/gram, while dietary fats provide 9 kcal/gram.
Worked Example
Weight Loss Goal with 2,000 Calorie Target
2,000 kcal split: 30% Protein, 40% Carbs, 30% Fat.
• Protein: 600 kcal / 4 = 150g
• Carbohydrates: 800 kcal / 4 = 200g
• Fat: 600 kcal / 9 = 67g
Eat 150g protein, 200g carbs, and 67g fat daily to stay on track.
Frequently Asked Questions
Adequate protein preserves lean muscle tissue during a calorie deficit and offers high satiety to prevent hunger.
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