Counting macros is a flexible way to eat for a goal without banning any food group. Instead of tracking every calorie against a single number, you split that number into protein, carbohydrates and fat, then aim to hit each target across the day.
This tool starts from your daily calorie target and your body weight. It sets protein from your weight, takes fat as a percentage of calories, and fills the rest with carbohydrates — the three numbers most people actually need to plan a day of eating.
How much protein should I aim for? Around 1.6–2.2 grams per kilogram of body weight is a common target for people who train, but your needs depend on your goals and health.
Why is my carbohydrate number different when I change fat? Protein and fat are set first; carbohydrates absorb whatever calories remain, so raising fat lowers carbs.
Is this medical advice? No. It is a planning tool only — ask a dietitian or doctor before making big changes to how you eat.
Calculate your daily macronutrient targets from your calorie goal and body weight. Set protein per kilogram and fat as a percentage, and the remaining calories become carbs. Free and private, all in your browser.