Macro Calculator
Your calories, then grams of carbohydrate, fat and protein — for a split you pick and for the full range the Institute of Medicine calls acceptable.
Daily calories
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| Macro | Your split | Full AMDR range |
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Common questions
What macro ratio should I eat?
There's no single best ratio. The Institute of Medicine's Acceptable Macronutrient Distribution Ranges for adults are 45–65% of calories from carbohydrate, 20–35% from fat and 10–35% from protein. Anything inside all three is within the evidence.
How are grams worked out?
Calories × percentage ÷ 4 for carbohydrate and protein, ÷ 9 for fat (the standard Atwater factors).
Is the protein minimum enough?
The adult RDA is 0.8 g per kg. The page shows it next to the 10% floor so you can see which is higher for you. Older adults and people losing weight on GLP-1 drugs often aim higher — see our protein calculator.
Where do the calories come from?
Mifflin-St Jeor resting energy × your activity factor, minus 500 or 750 kcal if you choose a loss goal (the 2013 AHA/ACC/TOS deficit range). Same engine as the TDEE calculator.
How it's computed
Calories = Mifflin-St Jeor BMR × activity factor + goal (0, −500 or −750), rounded to 10 kcal. Grams = calories × % ÷ 4 (carbohydrate, protein) or ÷ 9 (fat). AMDR (adults): carbohydrate 45–65%, fat 20–35%, protein 10–35%. Loss goals are flagged under 1,200 (women) / 1,500 (men) kcal. Not for pregnancy or medical nutrition therapy.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. pubmed.ncbi.nlm.nih.gov
- Institute of Medicine. Dietary Reference Intakes: Acceptable Macronutrient Distribution Ranges (Table C-5). www.ncbi.nlm.nih.gov
- Jensen MD, et al. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults. Circulation. 2014;129(25 Suppl 2):S102-38. pubmed.ncbi.nlm.nih.gov
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