Macro Calculator

Macronutrient Calories

Carbohydrates: 4 kcal/g | Protein: 4 kcal/g | Fat: 9 kcal/g. Grams are rounded, so grams × 4 (or × 9 for fat) can differ by a few kcal from the kcal shown, which is the exact share of calories. The four splits are simple presets, not clinical recommendations, and the calorie change is plain arithmetic, not a prediction of weight change. For reference, the US National Academies list acceptable ranges of 45–65% of calories from carbohydrate, 20–35% from fat and 10–35% from protein for adults (AMDR); none of the four presets is an AMDR-based diet: the 40/30/30 split is below the carbohydrate range, the low-carb, high-protein and keto splits are further outside it, and the high-protein (40%) and keto (60% fat) splits also exceed the protein and fat ranges. ICMR-NIN gives Indian reference shares on the Carbohydrate Calculator. For a diet plan, talk to a doctor or dietitian.

Minimum calories: this calculator will not show a target below 1,200 kcal a day. That is the lower end of the 1,200 to 1,500 kcal a day that MedlinePlus (US National Library of Medicine) gives for low-calorie diets for women (1,500 to 1,800 for men), which it says should be supervised by a provider, and diets of about 800 kcal a day are described as for use only with a provider (MedlinePlus: Diet for rapid weight loss). It is a floor for this tool, not a personal recommendation. Your own safe minimum depends on your age, size, health and activity.