Protein
Body weight is multiplied by your selected grams-per-kilogram planning factor.
kcal/day
kg
stones & pounds
lb
Daily macro split—
Enter calories and weight to calculate.
This is a planning tool, not a personalised diet prescription. The protein factor and fat percentage are explicit choices; carbohydrates receive the remaining calories. 1 g protein/carbohydrate = 4 kcal and 1 g fat = 9 kcal.
How it works
Fat
Your selected percentage of calories is divided by 9 to estimate fat grams.
Carbohydrate
Calories left after protein and fat are divided by 4 to estimate carbohydrate grams.
Built for quick, transparent estimates. See how our calculators work and check page-specific assumptions before relying on a result.