Macro Calculator

Your maintenance or goal calories, e.g. from a TDEE calculator.
Negative for a deficit, positive for a surplus. Added to the calorie target.
Used by the gram-per-kilogram and carbohydrate-cap methods.
The ISSN position stand supports 1.4-2.0 g/kg/day for active adults; the RDA floor is 0.8 g/kg.
Used by the carbohydrate-cap method. Treated as a net-carbohydrate cap when net carbs are on.
Subtracted from total carbohydrate to give net carbohydrate.
Protein
150.0 g
Macro Calculator
Daily calorie target
2,000 kcal
Carbohydrate
200.0 g
Net carbohydrate
200.0 g
Fat
66.7 g
Calories from protein
600 kcal
Calories from carbohydrate
800 kcal
Calories from fat
600 kcal
Protein share
30 %
Carbohydrate share
40 %
Fat share
30 %
Protein per meal
50.0 g
Carbohydrate per meal
66.7 g
Fat per meal
22.2 g
Calories per meal
666.7 kcal
Protein per kilogram
2.143 g/kg
Within the AMDR
no
Worked out from 21 CFR 101.9(c)(1)(i) - caloric values of 4, 4 and 9 kcal per gram for protein, carbohydrate and fat and 4 other sources.
Carbohydrate supplies 40% of energy, below the 45-65% Acceptable Macronutrient Distribution Range for adults.
Macronutrient targets are general nutrition arithmetic, not medical or dietetic advice. Anyone who is pregnant, under 18, managing diabetes, kidney disease, an eating disorder or any other condition should have targets set by a registered dietitian or physician.

How this is worked out

7 steps
  1. Calorie target = 2000 + 0 = 2000 kcal.
  2. Percentage split 30 / 40 / 30.
  3. Protein 150 g x 4 = 600 kcal.
  4. Carbohydrate 200 g x 4 = 800 kcal.
  5. Fat 66.7 g x 9 = 600 kcal.
  6. Shares of energy: 30% protein, 40% carbohydrate, 30% fat.
  7. Across 3 meals: 50 g protein, 66.7 g carbohydrate, 22.2 g fat per meal.
Distribution-range notestable
Carbohydrate supplies 40% of energy, below the 45-65% Acceptable Macronutrient Distribution Range for adults.

Results are general information, not financial, tax, legal, medical or engineering advice.