Paste your daily calories from our BMR & Calorie page or enter your own. Use a preset or set protein by body-weight. We’ll give grams, percents, and per-meal targets.
Basics
lb (used only if you pick weight-based protein)
Method
Protein 4 kcal/g, Carbs 4, Fat 9
g per lb (typical 0.7–1.0 g/lb)
These two should add to 100%
All calculations run in your browser.
Daily macros
Calories
— kcal
Per-meal targets
Optional ad slot
Notes
Presets are common splits. Custom lets you set the exact percentages. Weight-based mode sets protein from your body weight and splits the remaining calories between fat and carbs.
This tool is for general planning. Ask a clinician or dietitian for personal advice.