Health / ACTUALLY USEFUL
Macro calculator: protein, carbs & fats
Turn your calorie budget into grams with editable diet-style presets.
YOUR NUMBERSResults update as you type
Protein137.5g/day
Carbohydrates247.5g/day
Fat73.33g/day
Detailed breakdown (3 rows)
| Macro | Energy share | Energy |
|---|---|---|
| Protein | 25% | 550 kcal |
| Carbohydrate | 45% | 990 kcal |
| Fat | 30% | 660 kcal |
Method & assumptions
For adults only; a planning estimate, not a diagnosis or personalised treatment. Not suitable for pregnancy, breastfeeding or conditions requiring clinical nutrition or exercise advice. Uses 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat. Presets are arithmetic examples, not recommendations or a guarantee of ketosis/muscle gain. Calorie needs must be set separately; this does not assess diet quality.