Lunia · Free tools
Macro Calculator
Split an energy budget into protein, fat and carbohydrate.
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How this calculator works
Protein grams equal body weight × your chosen grams per kg. Fat receives 30% of the energy budget at 9 kcal per gram. Carbohydrate receives the remaining energy at 4 kcal per gram; protein also contributes 4 kcal per gram.
A worked example
Body weight: 70 · Weight unit: Kilograms · Daily energy budget (kcal): 2,200 · Protein per kilogram (g/kg): 1.6
- Protein
- 112 g
- Fat (30% of energy)
- 73 g
- Carbohydrate (remainder)
- 273 g
- Energy budget
- 2,200 kcal/day
These are illustrative inputs, not personal recommendations.
Common questions
Why does carbohydrate change when I change protein?
The calorie budget stays fixed. More protein uses more of that budget, leaving less energy for carbohydrate after the fixed fat allocation.
How should I use the result?
Adult estimates only. These models are not individual nutrition plans and are not intended for pregnancy, breastfeeding, children or medical conditions affecting energy needs. The split is an adjustable example, not a prescription. Your chosen energy budget is not calculated or validated as an individual requirement.
Sources & method references
- Mifflin et al. (1990), resting energy equationpubmed.ncbi.nlm.nih.gov (opens in a new tab)
- NIDDK Body Weight Planner and model limitationsniddk.nih.gov (opens in a new tab)
Formula-based results are estimates, not individual medical advice.