How it works
Formulas apply standard published equations or fee schedules in client-side JavaScript — not personalized medical or tax advice.
Formula
Protein/carb grams ×4 cal/g; fat grams ×9 cal/g; sum ≈ daily calories.
How to use Macro Calculator
- Enter measurements or body stats in the units shown (toggle ft/in vs metric if available).
- Select presets such as activity level, fee tier, or coat count.
- Submit or live-update to refresh results.
- Write down outputs with a margin buffer for waste, taxes, or medical variance.
Worked examples
Concrete numbers and cases you can check against the tool above.
180 g protein cut
2000 kcal with 40% protein → 200 g protein, 200 g carbs, 67 g fat using 4/4/9 calories per gram.
When to use Macro Calculator
Hitting protein grams preserves muscle in a cut; macro splits make meal prep measurable.
Common use cases
- High-protein cut at 40/30/30 macros.
- Keto split with capped carbs under 50 g.
- Athlete bulk emphasizing 1.8 g protein per kg.
Inputs and outputs
- Feet, inches, pounds, or metric equivalents
- Numeric results with units
Privacy
This tool runs entirely in your browser. Your data never leaves your device — nothing is uploaded to our servers.
Frequently asked questions
- Is this medical or tax advice?
- No. Due dates, TDEE, and paycheck outputs are estimates; consult clinicians, IRS guidance, or payroll for official figures.
- Do marketplace fees change?
- Platforms update fee tables; treat results as planning approximations and verify on seller dashboards.
- Should I add waste factor?
- Yes for concrete, tile, and mulch — many pros add 5–10% beyond raw calculator output.