Precision Nutrition 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
112.0 g
Macro Calculator
Daily calorie target
2,000 kcal
Carbohydrate
246.3 g
Net carbohydrate
246.3 g
Fat
63.0 g
Calories from protein
448 kcal
Calories from carbohydrate
985 kcal
Calories from fat
567 kcal
Protein share
22.4 %
Carbohydrate share
49.25 %
Fat share
28.35 %
Protein per meal
37.3 g
Carbohydrate per meal
82.1 g
Fat per meal
21.0 g
Calories per meal
666.7 kcal
Protein per kilogram
1.6 g/kg
Within the AMDR
yes
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.
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. Protein and fat set per kilogram of body mass (70 kg); carbohydrate takes the remaining energy.
  3. Protein 112 g x 4 = 448 kcal.
  4. Carbohydrate 246.3 g x 4 = 985 kcal.
  5. Fat 63 g x 9 = 567 kcal.
  6. Shares of energy: 22.4% protein, 49.3% carbohydrate, 28.4% fat.
  7. Across 3 meals: 37.3 g protein, 82.1 g carbohydrate, 21 g fat per meal.

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