Allocate a user-selected daily calorie budget among protein, carbohydrate and fat, with percentage or g/kg planning and optional meal arithmetic.
01 / PURPOSE-SPECIFIC INPUTS
Adult general-wellness arithmetic only, not individualized nutrition advice for pregnancy, children, eating disorders or medical conditions. Goals are labels; the calculator does not automatically prescribe a deficit or surplus.
02 / RESULT & SUPPORTING WORK
Adult general-wellness planning only, not an individualized nutrition prescription. Children, pregnancy, eating disorders and medical conditions require appropriate professional guidance. Arbitrary macro splits are not medical recommendations.
| Macro | Daily grams | Grams per meal | Daily kcal | kcal per meal |
|---|---|---|---|---|
| Protein | 150 | 50 | 600 | 200 |
| Carbohydrates | 200 | 66.67 | 800 | 266.67 |
| Fat | 66.67 | 22.22 | 600 | 200 |
Each meal is one of 3 equal portions of the daily allocation. Values are divided before rounding; multiplying displayed rounded portions may differ slightly from the daily totals. No rounding adjustment is applied.
| Macro | Grams · rounded | Calories | Actual share % |
|---|---|---|---|
| Protein | 150 | 600 | 30 |
| Carbohydrates | 200 | 800 | 40 |
| Fat | 66.7 | 600 | 30 |
| Macro | Grams per meal (3 meals) | Calories per meal |
|---|---|---|
| Protein | 50 | 200 |
| Carbohydrates | 66.7 | 266.67 |
| Fat | 22.2 | 200 |
03 / OPTIONAL COMPARISON
Independent comparison using one shared daily calorie budget. Presets are illustrative mathematical planning templates, not medical advice.
| Macro | Grams | Calories (kcal) | Share (%) |
|---|---|---|---|
| Protein | 150 | 600 | 30 |
| Carbohydrates | 200 | 800 | 40 |
| Fat | 66.67 | 600 | 30 |
| Macro | Grams | Calories (kcal) | Share (%) |
|---|---|---|---|
| Protein | 200 | 800 | 40 |
| Carbohydrates | 175 | 700 | 35 |
| Fat | 55.56 | 500 | 25 |
| Macro | Grams difference | kcal difference | Percentage-point difference |
|---|---|---|---|
| Protein | +50 | +200 | +10 |
| Carbohydrates | -25 | -100 | -5 |
| Fat | -11.11 | -100 | -5 |
Enter your values locally; no inputs are uploaded.
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Review the explanation, copy supported outputs or reset the workspace.
Start with a calorie target you independently selected. The tool allocates that budget using macro energy factors, without silently deciding maintenance energy, a calorie deficit or a surplus.
Inspect preserved internal calorie totals, percentage or g/kg allocation, and optional equal-meal arithmetic with a clear rounding explanation.
Macro Calculator inputs and calculations remain in browser memory. No external processing API receives entered measurements, formulas, dates or financial values. Ordinary website page requests may still be logged. Clipboard access occurs only when you choose Copy Result.
Protein and carbohydrate use 4 kcal/g, while fat uses 9 kcal/g. Allocate the entered calorie budget by the chosen shares and divide each energy amount by its macro-specific factor.
Protein receives 600 kcal or 150 g, carbohydrate 800 kcal or 200 g, and fat 600 kcal or approximately 66.6667 g. The internal total remains 2000 kcal before display rounding.
Weight in kilograms times the entered g/kg target gives protein grams, then protein calories are subtracted first. Remaining calories are allocated using either a total-calorie fat percentage or a chosen carbohydrate share of the remainder.
Yes, within a 0.000001 percentage-point numerical tolerance. Tiny tolerated sums are normalized explicitly; clearly invalid splits such as 40/40/30 are rejected. Protein and fat targets cannot exceed the calorie budget.
No. Maintenance, gain and loss are planning labels only. The calculator never silently prescribes a calorie deficit, surplus or personalized maintenance energy target.
No. This is adult general-wellness arithmetic. Equal per-meal values are a division of the selected target, not an eating plan. Pregnancy, children, eating disorders and medical conditions require appropriate individualized guidance.