🥗 Macro Calculator

Protein: 1g = 4 kcal → grams = (calories × P%) ÷ 4 Carbs: 1g = 4 kcal → grams = (calories × C%) ÷ 4 Fat: 1g = 9 kcal → grams = (calories × F%) ÷ 9 Example: 2200 kcal, 30% Protein / 40% Carbs / 30% Fat Protein: (2200 × 0.30) ÷ 4 = 165g → 660 kcal Carbs: (2200 × 0.40) ÷ 4 = 220g → 880 kcal Fat: (2200 × 0.30) ÷ 9 = 73g → 660 kcal Total: = 2200 kcal ✓

Sedentary / general health: 0.8g per kg body weight Recreational fitness: 1.2–1.6g per kg Muscle building / body recomp: 1.6–2.2g per kg ← OPTIMAL High-intensity athlete: 2.2–3.0g per kg Cutting (fat loss, preserve muscle): up to 2.5g per kg Example: 80kg person building muscle Protein target: 80 × 1.8 = 144g → 576 kcal As % of 2200 kcal: 576 ÷ 2200 = 26%

Balanced (30P/40C/30F) — General health, flexible eating High-Protein (40P/30C/30F) — Muscle gain, satiety, body recomp Low-Carb (35P/20C/45F) — Weight loss, blood sugar control Keto (25P/5C/70F) — Ketosis, fat adaptation, <50g net carbs Endurance (20P/55C/25F) — Marathon/cycling, high glycogen needs Zone (30P/40C/30F) — Hormonal balance (Barry Sears protocol) Paleo (30P/25C/45F) — Whole foods, no grains/legumes Custom — Set your own split with sliders

Dietary Fibre: 25–38g/day (WHO) = roughly 14g per 1000 kcal Minimum shown = calories ÷ 1000 × 14 Hydration: Base 2.5L + 0.5L per hour of exercise Minimum shown = 2.5L daily baseline (Protein oxidation increases water needs)