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Macro calculator

Enter your details and your goal to see calories, protein, fat and net carbs for each day.

The numbers are estimates for healthy adults and do not replace medical advice or a diagnosis. If you have a condition, take medication, are pregnant or breastfeeding, talk to your doctor first. Read the medical disclaimer.

Step 1 of 4

You

Start with your sex and your age.

Sex

From 10 to 100

Result

Fill in the fields to see the result.

How it is calculated

First your daily calories (TDEE) are calculated, as in the calorie calculator. To lose weight the target is 20% fewer calories, to gain 10% more; it is rounded to the nearest 10.

The target never goes below 1,200 calories for women and 1,500 for men. Net carbs stay as you set them (20–50 g); protein comes from your weight (1.2–2.0 g per kilo, 1.6 by default).

Fat covers the calories that are left: protein and carbs give 4 calories per gram, fat 9. The percentages are of the target calories.

Sources: Mifflin MD, St Jeor ST et al., Am J Clin Nutr 1990;51:241–247 · EFSA, Dietary Reference Values for protein, EFSA Journal 2012;10(2):2557 · NHLBI, Clinical Guidelines on Overweight and Obesity in Adults (1998).