{"id":67156,"date":"2026-10-20T09:51:53","date_gmt":"2026-10-20T06:51:53","guid":{"rendered":"https:\/\/wpcalc.com\/en\/?p=67156"},"modified":"2026-10-20T09:51:53","modified_gmt":"2026-10-20T06:51:53","slug":"macro-calculator-protein-carbs-and-fat","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/en\/beauty\/macro-calculator-protein-carbs-and-fat\/","title":{"rendered":"Macro Calculator \u2013 Protein, Carbs and Fat"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">Set Your Daily Protein, Carb and Fat Targets<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"67156\" data-favorite-title=\"Macros\" data-favorite-url=\"https:\/\/wpcalc.com\/en\/beauty\/macro-calculator-protein-carbs-and-fat\/\" data-favorite-excerpt=\"Estimate daily calories and protein, carb, and fat targets from your age, sex, height, weight, activity, goal, and preferred calorie split.\" aria-label=\"Add to Favorites\" data-favorite-icon=\"icon icon-nutrition\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/en\/beauty\/macro-calculator-protein-carbs-and-fat\/\" method=\"POST\" class=\"calculator\" id=\"calculator-67156\" data-post=\"67156\"><fieldset class=\"fieldset-input is-1\"><legend class=\"sr-only\">Input Fields<\/legend><div class=\"field\" id=\"input-1\"><label for=\"field-1\">Sex<\/label><div class=\"grid grid-cols-1\"><select id=\"field-1\" name=\"sex\"><option value=\"female\" selected>Female<\/option><option value=\"male\">Male<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-2\"><label for=\"field-2\">Age<\/label><input type=\"text\" name=\"age\" id=\"field-2\" aria-describedby=\"calc-unit-2\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"18\" max=\"120\" value=\"30\"\/><div class=\"unit\" id=\"calc-unit-2\">years<\/div><\/div><div class=\"field\" id=\"input-3\"><label for=\"field-3\">Height format<\/label><div class=\"grid grid-cols-1\"><select id=\"field-3\" name=\"height_format\"><option value=\"cm\" selected>Centimeters<\/option><option value=\"ft\">Feet and inches<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-4\"><label for=\"field-4\">Height<\/label><input type=\"text\" name=\"height\" id=\"field-4\" aria-describedby=\"calc-unit-4\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"90\" max=\"250\" value=\"165\"\/><div class=\"unit\" id=\"calc-unit-4\">cm<\/div><\/div><div class=\"field\" id=\"input-5\" hidden><label for=\"field-5\">Height: feet<\/label><input type=\"text\" name=\"height_feet\" id=\"field-5\" aria-describedby=\"calc-unit-5\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"3\" max=\"8\" value=\"5\"\/><div class=\"unit\" id=\"calc-unit-5\">ft<\/div><\/div><div class=\"field\" id=\"input-6\" hidden><label for=\"field-6\">Height: inches<\/label><input type=\"text\" name=\"height_inches\" id=\"field-6\" aria-describedby=\"calc-unit-6\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"11.99\" value=\"5\"\/><div class=\"unit\" id=\"calc-unit-6\">in<\/div><\/div><div class=\"field\" id=\"input-7\"><label for=\"field-7\">Weight<\/label><div class=\"field-group\"><input type=\"text\" name=\"weight\" id=\"field-7\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"70\"\/><div class=\"grid grid-cols-1\"><select id=\"field-8\" name=\"unit\" aria-label=\"Unit\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/div><div class=\"field\" id=\"input-8\"><label for=\"field-9\">Activity level<\/label><div class=\"grid grid-cols-1\"><select id=\"field-9\" name=\"activity_level\"><option value=\"1.2\">Sedentary (1.2)<\/option><option value=\"1.375\">Lightly active (1.375)<\/option><option value=\"1.55\" selected>Moderately active (1.55)<\/option><option value=\"1.725\">Very active (1.725)<\/option><option value=\"1.9\">Extra active (1.9)<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-9\"><label for=\"field-10\">Goal<\/label><div class=\"grid grid-cols-1\"><select id=\"field-10\" name=\"goal\"><option value=\"lose\">Lose about 0.5 kg \/ 1 lb per week<\/option><option value=\"maintain\" selected>Maintain weight<\/option><option value=\"gain\">Gain weight<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-10\"><label for=\"field-11\">Diet split<\/label><div class=\"grid grid-cols-1\"><select id=\"field-11\" name=\"diet_split\"><option value=\"balanced\" selected>Balanced: 30% protein \/ 40% carbs \/ 30% fat<\/option><option value=\"low_carb\">Low-carb: 40% protein \/ 20% carbs \/ 40% fat<\/option><option value=\"high_protein\">High-protein: 40% protein \/ 35% carbs \/ 25% fat<\/option><option value=\"keto\">Keto: 25% protein \/ 5% carbs \/ 70% fat<\/option><option value=\"custom\">Custom percentages<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-11\" hidden><label for=\"field-12\">Custom protein<\/label><input type=\"text\" name=\"custom_protein\" id=\"field-12\" aria-describedby=\"calc-unit-12\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"30\"\/><div class=\"unit\" id=\"calc-unit-12\">%<\/div><\/div><div class=\"field\" id=\"input-12\" hidden><label for=\"field-13\">Custom carbs<\/label><input type=\"text\" name=\"custom_carbs\" id=\"field-13\" aria-describedby=\"calc-unit-13\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"40\"\/><div class=\"unit\" id=\"calc-unit-13\">%<\/div><\/div><div class=\"field\" id=\"input-13\" hidden><label for=\"field-14\">Custom fat<\/label><input type=\"text\" name=\"custom_fat\" id=\"field-14\" aria-describedby=\"calc-unit-14\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"30\"\/><div class=\"unit\" id=\"calc-unit-14\">%<\/div><\/div><div class=\"field\" id=\"input-14\"><label for=\"field-15\">Meals per day<\/label><div class=\"grid grid-cols-1\"><select id=\"field-15\" name=\"meals_per_day\"><option value=\"3\" selected>3 meals<\/option><option value=\"4\">4 meals<\/option><option value=\"5\">5 meals<\/option><option value=\"6\">6 meals<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Re-Calculate\" id=\"calculate-button\" data-post=\"67156\">Calculate<\/button><button type=\"reset\">Reset<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Calculate automatically<\/label><small>If enabled, the result will update automatically when you change any value.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Your Daily Macro Targets<\/h3><div class=\"result-box\"><div class=\"field-result is-column\" id=\"output-1\"><span class=\"field-title\"><span>Target calories<\/span><span class=\"result-term\">kcal<\/span><\/span><span class=\"field-value\" id=\"result-1\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-2\"><span class=\"field-title\"><span>Macros per day<\/span><\/span><span class=\"field-value\" id=\"result-2\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-3\"><span class=\"field-title\"><span>Macros per meal<\/span><\/span><span class=\"field-value\" id=\"result-3\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-4\"><span class=\"field-title\"><span>Calorie split<\/span><\/span><span class=\"field-value\" id=\"result-4\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Copy link to this calculation<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Leave a Comment<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"67156\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">How did this result make you feel?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Like <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Helpful <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Confused <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Disappointed <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Inaccurate <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>Macros Formula<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Formula<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[ \\begin{aligned} \\mathrm{BMR} &amp;= 10w+6.25h-5a+b \\\\ \\mathrm{TDEE} &amp;= \\mathrm{BMR}\\times A \\\\ E &amp;= \\max(\\mathrm{TDEE}+\\Delta,\\ F) \\\\ g_m &amp;= \\frac{E\\times p_m\/100}{k_m} \\end{aligned} \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Where:<\/strong><\/p>\n<ul>\n<li>\\(w\\) \u2014 weight in kilograms; \\(h\\) \u2014 height in centimeters; \\(a\\) \u2014 age in years.<\/li>\n<li>\\(b\\) \u2014 \\(-161\\) for Female or \\(+5\\) for Male, as used by the Mifflin\u2013St Jeor equation.<\/li>\n<li>\\(A\\) \u2014 selected activity multiplier, from 1.2 to 1.9.<\/li>\n<li>\\(\\Delta\\) \u2014 goal adjustment: \\(-500\\), 0, or \\(+300\\) kcal\/day for loss, maintenance, or gain.<\/li>\n<li>\\(F\\) \u2014 calculator minimum: 1,200 kcal\/day for Female or 1,500 kcal\/day for Male.<\/li>\n<li>\\(E\\) \u2014 target calories per day; \\(p_m\\) \u2014 a macro\u2019s percentage of calories; \\(g_m\\) \u2014 its daily grams.<\/li>\n<li>\\(k_m\\) \u2014 4 kcal\/g for protein and carbs, or 9 kcal\/g for fat.<\/li>\n<\/ul>\n<p>The calculator estimates maintenance calories from basal metabolic rate (BMR) and activity, applies the goal adjustment, then enforces its calorie minimum. It converts each macro\u2019s share of target calories into grams.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-459\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Macros \u2013 Calculation Example<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>Example:<\/strong> using the default settings\u2014a 30-year-old female, 165 cm tall and 70 kg, moderately active, maintaining weight, with a balanced 30% protein, 40% carbs, and 30% fat split across three meals.<\/p>\n<p>\\[ \\begin{aligned} \\mathrm{BMR} &amp;= 10(70)+6.25(165)-5(30)-161=1{,}420.25\\ \\mathrm{kcal\/day} \\\\ E &amp;= 1{,}420.25(1.55)=2{,}201.3875\\ \\mathrm{kcal\/day} \\\\ \\text{Protein} &amp;= \\frac{2{,}201.3875(0.30)}{4}=165.1\\ \\mathrm{g\/day} \\\\ \\text{Carbs} &amp;= \\frac{2{,}201.3875(0.40)}{4}=220.1\\ \\mathrm{g\/day} \\\\ \\text{Fat} &amp;= \\frac{2{,}201.3875(0.30)}{9}=73.4\\ \\mathrm{g\/day} \\end{aligned} \\]<\/p>\n<p><strong>Result:<\/strong> approximately 2,201 kcal\/day, with 165.1 g protein, 220.1 g carbs, and 73.4 g fat. Divided equally among three meals, that is about 55.0 g protein, 73.4 g carbs, and 24.5 g fat per meal.<\/p>\n<p>\n\r\n<\/section>\n<h2>How to use the calculator<\/h2>\n<ol>\n<li>Select <strong>Sex<\/strong> and enter <strong>Age<\/strong>. The sex selection determines which constant the BMR equation uses.<\/li>\n<li>Choose <strong>Height format<\/strong>. Enter <strong>Height<\/strong> in centimeters, or use <strong>Height: feet<\/strong> and <strong>Height: inches<\/strong>. Enter <strong>Weight<\/strong> and choose kg or lb under <strong>Unit<\/strong>.<\/li>\n<li>Choose the <strong>Activity level<\/strong> that best represents both your usual exercise and daily movement. Then set <strong>Goal<\/strong> to weight loss, maintenance, or gain.<\/li>\n<li>Select a <strong>Diet split<\/strong>. If you choose Custom percentages, enter <strong>Custom protein<\/strong>, <strong>Custom carbs<\/strong>, and <strong>Custom fat<\/strong>; they must total 100%.<\/li>\n<li>Choose <strong>Meals per day<\/strong> to see an equal-meal breakdown. Read <strong>Target calories<\/strong>, <strong>Macros per day<\/strong>, <strong>Macros per meal<\/strong>, and <strong>Calorie split<\/strong> in the results.<\/li>\n<\/ol>\n<h2>What your macro targets mean<\/h2>\n<p>Macronutrients\u2014protein, carbohydrates, and fat\u2014supply most of the calories in food. This calculator starts with an estimate of the energy your body uses at rest, called BMR. Multiplying BMR by your selected activity factor gives an estimate of total daily energy expenditure (TDEE), or maintenance calories. Your goal changes that estimate by \u2212500 kcal\/day for weight loss, 0 for maintenance, or +300 kcal\/day for gain.<\/p>\n<p>A diet split describes <em>percentages of calories<\/em>, not percentages of grams. Protein and carbs each contribute about 4 kcal per gram, while fat contributes about 9 kcal per gram. Consequently, a 30% protein and 30% fat split produces different gram targets. The preset options are ways to distribute the calorie target; they are not requirements for achieving a particular goal.<\/p>\n<p>Use the daily figures as starting targets rather than exact amounts you must hit at every meal. The per-meal figures simply divide each daily target by the selected number of meals. You can distribute food differently across the day while keeping the same daily totals. Displayed calorie and gram values are rounded, so calculating calories back from the displayed grams may give a slightly different total.<\/p>\n<h2>Assumptions and practical limits<\/h2>\n<p>TDEE is an estimate, not a measurement. People with the same height, weight, age, and reported activity may use different amounts of energy. An activity level that overstates or understates your usual movement can meaningfully change the result. If you are tracking your intake, compare your weight trend over several weeks with your goal before deciding whether to adjust calories.<\/p>\n<p>The calculator will not set a target below 1,200 kcal\/day for Female or 1,500 kcal\/day for Male. If your selected loss goal falls below that minimum, the result shows the raised target; it no longer represents the full 500 kcal\/day reduction. These floors are calculator rules, not a guarantee that a target is appropriate or nutritionally adequate for every person. The stated rate of weight loss and any weight gain are estimates, not promises.<\/p>\n<p>The Mifflin\u2013St Jeor calculation uses a Female or Male constant and does not account for individual differences in body composition or circumstances that can change energy needs. For pregnancy, breastfeeding, a medical condition, or a history of disordered eating, seek individualized guidance rather than relying on this estimate alone.<\/p>\n<p>The carb target here is based on total carbohydrate grams; it does not subtract fiber or other components. If you track those separately, the <a href=\"https:\/\/wpcalc.com\/en\/beauty\/net-carbs-calculator\/\">net carbs calculator<\/a> and <a href=\"https:\/\/wpcalc.com\/en\/beauty\/daily-fiber-intake-calculator\/\">daily fiber intake calculator<\/a> can help you interpret food labels. For an exercise-specific carbohydrate estimate, use the <a href=\"https:\/\/wpcalc.com\/en\/beauty\/carbohydrate-calculator\/\">daily carbohydrate intake calculator<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Estimate daily calories and protein, carb, and fat targets from your age, sex, height, weight, activity, goal, and preferred calorie split.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[22],"class_list":["post-67156","post","type-post","status-publish","format-standard","hentry","category-beauty","tag-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/67156","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/comments?post=67156"}],"version-history":[{"count":1,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/67156\/revisions"}],"predecessor-version":[{"id":67217,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/67156\/revisions\/67217"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/media?parent=67156"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/categories?post=67156"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/tags?post=67156"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}