Macro calculator
Grams of carbohydrate, protein and fat a day from your calories, within the Institute of Medicine's ranges. Free, with no account or uploads.
Your carbohydrate, protein and fat a day
Type your measures and activity; the grams follow your calories. Change the shares under More options.
The formulas were measured separately for women and men.
Sitting work, getting about by car or bus, little exercise.
In a day (TDEE)
About 2,060 calories a day
1,350 at rest (Mifflin–St Jeor) × 1.53 for mostly sitting = about 2,060 kcal, 8,610 kJ.
Of 2,060 calories: 257 g carbohydrate, 103 g protein and 69 g fat a day.
50% carbohydrate, 20% protein and 30% fat, at 4, 4 and 9 kcal a gram. Inside the Institute of Medicine's ranges for adults.
FAO/WHO/UNU: 1.40–1.69 sedentary or light, 1.70–1.99 active, 2.00–2.40 vigorous.
IOM: 45–65%
IOM: 10–35%
IOM: 20–35%
A little help along the way
Follow these steps. Every option is explained underneath. Everything runs in your browser; nothing is sent anywhere or kept.
- Say what you want to knowBMI, calories a day, or body fat.
- Choose your measuresCentimetres and kilograms, or feet, inches and pounds.
- Type your age, height and weightAnd your sex for calories, body fat and a child's BMI; for body fat, your waist, neck and hips.
- Read the answerIn words first, with the formula it came from.
Questions people ask
- What split does it use?
- 50% carbohydrate, 20% protein and 30% fat to start with, inside the Institute of Medicine's acceptable ranges; change them under More options.
- How are calories turned into grams?
- By Atwater's factors: 4 kcal a gram for carbohydrate and protein and 9 for fat.
- Is this a diet plan?
- No. It is arithmetic on your calories; it says nothing about which foods to eat.
This page is the BMI and calorie calculator, opened for this one job; every other tool it has is one press away. Each of its settings is explained on the BMI and calorie calculator's own page.
Read the step-by-step guide