Calculate your daily protein, carbs, and fat intake based on calories
How to Use
Calculate your macros in 3 easy steps
1. Enter your daily calorie goal (800-10000 kcal)
2. Select a diet style (Balanced, High Protein, Keto, etc.)
3. If Custom is selected, adjust ratios to your preference
What are Macros?
Macros (macronutrients) are the percentage of total calories from protein, carbs, and fat. Each has different calories per gram: Protein 4kcal, Carbs 4kcal, Fat 9kcal
Diet Style Information
Balanced: Balanced: Generally recommended balanced ratio
High Protein: High Protein: Suitable for muscle gain or weight loss
Keto: Keto: Low-carb, high-fat diet
Low Fat: Low Fat: Supports cardiovascular health
Low Carb: Low Carb: Helps with blood sugar control
Zone Diet: Zone Diet: Balanced diet aiming to reduce inflammation
※ Notice
The nutrient ratios provided by this calculator are general reference values and may not be appropriate for individual health conditions, allergies, or medical situations. Please consult a registered dietitian or healthcare professional before starting any specific diet plan.