Macro Calculator

Convert your calorie target into daily protein, carbs, and fat grams based on your goal and split preference.

Daily Macro Targets

Calories

2,400 kcal

Protein

144 g

Carbs

228 g

Fat

101 g

Formula basis: Protein ranges from bodyweight and goal; remaining calories split by preference.

Uses goal-adjusted calorie targets, bodyweight-based protein ranges, and selected carb/fat split assumptions.

Set your inputs with real body or training data.
Confirm metric or imperial units, then run the calculation.
Review the output ranges and method assumptions before deciding.
Re-run with conservative and aggressive assumptions to compare outcomes.
Save your assumptions with a shareable URL, then compare one conservative and one aggressive scenario before acting.

Which formula is used here?

Uses goal-adjusted calorie targets, bodyweight-based protein ranges, and selected carb/fat split assumptions.

Can I use metric or imperial units?

Yes. This tool supports both metric and imperial units and remembers your preference.

Is this medical advice?

No. This tool provides general fitness estimates and should not replace medical guidance.

Is this tool free and private to use?

Yes. AI Fit Hub tools are free, no-signup browser tools. Inputs stay in your browser unless you choose to share a URL.

Do these tools replace medical guidance?

No. These outputs are general fitness estimates — not medical advice.

Can I switch between metric and imperial units?

Yes. Every tool supports both systems and remembers your preference in localStorage.