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Macro Calculator

Health & Body

Protein, carbs and fat grams by goal-based ratio

Quick Answer

Macro Calculator: Protein, carbs and fat grams by goal-based ratio. Cut: P30/C40/F30 · Maintain: 25/45/30 · Bulk: 30/45/25 · Keto: 20/5/75.

Carbs

200g

800 kcal

Protein

150g

600 kcal

Fat

67g

600 kcal

Calorie split

Carbs800kcal (40.0%)Protein600kcal (30.0%)Fat600kcal (30.0%)

Steps (4/4/9 kcal per gram)

  1. 1Carbs: 2000 × 40% ÷ 4 = 200 g
  2. 2Protein: 2000 × 30% ÷ 4 = 150 g
  3. 3Fat: 2000 × 30% ÷ 9 = 67 g

Food equivalents

FoodCarbProteinFat
Rice 100g cooked26g2.7g0.3g
Chicken breast 100g0g31g3.6g
Egg (55g)0.6g7g5g
Half avocado6g1.5g11g
Whole-wheat slice12g4g1g
Nuts 30g5g5g15g

💡 High protein to keep muscle — e.g. your 150g protein ≈ 4.8 servings of 100g chicken breast.

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How to Use

  1. Enter body metrics: fill height, weight, age etc. as prompted by the Macro Calculator.
  2. Read value and grade: results appear instantly with an authority-based classification.
  3. Check reference tables: confirm your range and healthy targets against the tables on this page.
  4. Back-solve your goal: adjust inputs to see what it takes to reach a target.

Key Points

  • Macro Calculator is a free online health tool — open and use, no sign-up.
  • All calculations run locally in your browser; your data never leaves the device.
  • Key capability: Protein, carbs and fat grams by goal-based ratio.
  • Results come with formulas and reference tables so you can verify every number.

Formula & How It Works

Macronutrient targets (protein/carbs 4 kcal/g · fat 9 kcal/g)

Cut: P30/C40/F30 · Maintain: 25/45/30 · Bulk: 30/45/25 · Keto: 20/5/75
Grams = calories × share ÷ kcal per gram

FAQ

How do I use the Macro Calculator?
Open the page and fill in the input fields — results update automatically. Protein, carbs and fat grams by goal-based ratio.
Are the results accurate?
Results follow published international standards (WHO, ACE, IOM) and are for reference only.
Can this replace medical advice?
No. Always consult a qualified healthcare professional for health decisions.
Is it free? Do I need to sign up?
Completely free. No registration, login or download required.
Does it work on mobile?
Yes. The responsive design works on all devices.

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Source & Updates

Based on WHO, ACE, IOM and other published international standards. Last updated: 2025-07

Authoritative sources:

Last updated:

Formulas and content on this page are reviewed by the YiJianSuan team. For reference only — official sources prevail.

Maintained and periodically reviewed by the YiJianSuan editorial team — review process in ourEditorial Policy.

Cite this page: YiJianSuan. Macro Calculator[EB/OL]. https://www.yijiansuan.com/en/c/health/macro

Results provided by this tool are for reference only and do not constitute professional advice.