Wellness estimates

Macro Calculator

Calculate your daily macronutrient targets — protein, carbohydrates, and fat — based on your calorie goal and fitness objectives. Use this Health estimates tool to enter your numbers, review the result, and understand the key assumptions before making the next decision.

What you get
A focused calculator, clear explanation, common questions, and useful next tools.
Quick intro
Calculator
Result
Explanation
Common questions
Related tools

Calculator tool

How this calculator works
The result depends on the numbers you enter and the assumptions shown below.

Macronutrients provide energy: protein and carbs have 4 calories/gram; fat has 9 calories/gram. Common splits: balanced (30/40/30), low-carb (40/20/40), high-protein (40/30/30 protein/carb/fat).

Review the inputs carefully and treat the output as an estimate. For decisions involving money, taxes, health, law, or security, compare the result with trusted professional guidance when needed.

Frequently asked questions

How many grams of protein do I need?

A common recommendation is 0.7–1.0 grams of protein per pound of body weight for active individuals. Sedentary adults may need only 0.36 g/lb.