General estimate
Macro Calculator
Splits an estimated energy target across protein, carbohydrate and fat.
How this estimate is calculated
Estimated daily energy split 25% protein, 45% carbohydrate and 30% fat, converted at 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat.
How to use the result
Treat it as a starting point to compare against how you actually feel and what you actually eat. Estimates are most useful for spotting a large gap, not for chasing a precise number.
What this cannot tell you
The split is one reasonable option among many. No particular ratio has been shown to beat the others for general health.
Estimates, not measurements: this tool runs a population equation, so it describes a typical person with your inputs rather than measuring you. Where a number drives a decision about a diagnosed condition or medication, have a dietitian or clinician sanity-check it against your history.