Calculators
Macro Calculator: Protein, Carbs & Fat Targets
Once you know your calorie target, the next question is how to split it across protein, carbs, and fat. Protein is set by body weight (0.7-1g per pound for most adults). Fat sits at 20-30% of total calories. Carbs fill the rest. This calculator does the math for you.
Calculate your macros
Height
2193 cal/day
Your daily calorie target.
Protein
136g
544 cal
Carbs
264g
1057 cal
Fat
66g
592 cal
Estimates from the Mifflin-St Jeor equation. Real needs vary with body composition, medication and health conditions.
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