This calculator turns your daily calorie target into grams of protein, carbohydrate and fat, the three macronutrients that make up everything you eat, so you can plan meals around real numbers rather than guesswork. Hitting a calorie target is only half the picture; how those calories are split between the macros affects your energy, how full you feel, and whether you hold onto muscle while losing fat or build it while gaining. The method starts with protein, usually set from your bodyweight because it supports muscle, then sets fat as a share of calories for hormone health and satiety, and fills whatever calories remain with carbohydrate for energy. Protein and carbohydrate each provide about four calories per gram and fat about nine, which is how the grams are worked out. You enter your daily calories, your protein target in grams per kilogram, your bodyweight, and the percentage of calories from fat, and the calculator returns the grams of protein, carbohydrate and fat to aim for each day. Common starting points are around 1.6 to 2.2 grams of protein per kilogram for active people and 20 to 35 percent of calories from fat, but there is no single right answer, so adjust to your goal and how you feel. General information, not dietary advice.
Protein and carbs are 4 kcal/g, fat 9 kcal/g. If protein and fat exceed your calories, lower one. General information, not dietary advice.
Protein grams are your bodyweight times your protein per kilogram, using 4 calories per gram. Fat calories are your daily calories times the fat percentage, divided by 9 for grams. The remaining calories, after protein and fat, go to carbohydrate at 4 calories per gram.
On 2,000 calories with 1.8 grams of protein per kilogram at 75 kilograms, that is 135 grams of protein (540 calories). Fat at 25 percent is 500 calories, about 56 grams. The remaining 960 calories give about 240 grams of carbohydrate.
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