Macro Calculator: Daily Protein, Carbs & Fat Grams

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Fill in the details and click Calculate to see your results.

Formula at a glance

Macro Calculator: Calories — TDEE × (1 + goal adjustment). Example: Woman, 60 kg, losing weight, high protein → Daily calories: 1,611 kcal — How the Macro Calculator works: Calories — TDEE × (1 + goal adjustment)

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📘 About the Macro Calculator

Macronutrients — protein, carbohydrates and fat — supply all your calories: 4 kcal per gram of protein and carbs, 9 per gram of fat. Getting the balance right helps with fat loss (more protein keeps you full and protects muscle), muscle gain and steady energy.

Enter your details, goal and preferred diet style. The calculator works out your calorie target from your TDEE, splits it into grams of protein, carbs and fat per day and per meal, shows protein per kilogram of body weight and compares all the diet styles.

🧮 Formula

Calories

TDEE × (1 + goal adjustment)

Grams

protein = kcal × P% ÷ 4, carbs = kcal × C% ÷ 4, fat = kcal × F% ÷ 9

✏️ Worked examples

Woman, 60 kg, losing weight, high protein

You enter
Age	28 years
Sex	Female
Height	160
Height in	cm
Your weight	60 kg
Weight in	kg
Activity level	Moderate — 3–5 days a week
Goal	Lose weight (−20%)
Diet style	High protein 40/30/30
Meals a day	3

You get
Daily calories	1,611 kcal
Protein	161 g (40%) — 2.7 g per kg
Carbohydrates	121 g (30%)
Fat	54 g (30%)
Per meal (3 meals)	54 g protein · 40 g carbs · 18 g fat
Diet style · goal	High protein · lose weight (−20%)
Fibre to aim for	23 g a day

161 g (40%) — 2.7 g per kg.

Man, 75 kg, building muscle

You enter
Age	25 years
Sex	Male
Height	178
Height in	cm
Your weight	75 kg
Weight in	kg
Activity level	Very active — 6–7 days a week
Goal	Build muscle (+10%)
Diet style	Balanced 30/40/30
Meals a day	4

You get
Daily calories	3,306 kcal
Protein	248 g (30%) — 3.3 g per kg
Carbohydrates	331 g (40%)
Fat	110 g (30%)
Per meal (4 meals)	62 g protein · 83 g carbs · 28 g fat
Diet style · goal	Balanced · build muscle (+10%)
Fibre to aim for	46 g a day

248 g (30%) — 3.3 g per kg.

🧭 How to use this calculator

What you enter

Age (years)
Sex
HeightIn cm, or feet.inches like 5.7 for 5 ft 7 in when you choose feet.
Height in
Your weight (kg)
Weight in
Activity level
Body fat % (optional) (%)If known, uses the Katch–McArdle formula.
Goal
Diet style
Meals a day

What you get

Daily calories
Protein
Carbohydrates
Fat
Per meal (3 meals)
Diet style · goal
Fibre to aim for

❓ Frequently asked questions

How much protein do I need?

At least 0.8 g per kg for health; 1.6–2.2 g per kg when building muscle or losing fat.

What is the best macro ratio for weight loss?

Total calories matter most. A higher-protein split (about 30–40% protein) makes a deficit easier to stick to.

Can vegetarians hit protein targets?

Yes — dal, paneer, curd, soy, chana, rajma, milk and eggs (if eaten) add up; spread protein over every meal.

🥗 Macro Calculator: Protein, Carbs & Fat