Health tool
Macro Calculator
Estimate practical protein, carbohydrate, fat, and fiber targets from your calorie needs and goal.
Nutrition assumptions
Daily calorie target
2,764 kcal
Protein144 g
Carbohydrates340 g
Fat92 g
Fiber guide31–46 g
Macro targets are a starting range
This calculator uses estimated calorie needs and distributes them across protein, fat, and carbohydrates. Adjust portions for training demands, preferences, and medical needs.
Nutrition estimates are educational, not medical advice. A registered dietitian can tailor targets for health conditions or performance goals.
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