Nutrition Calculator
Adjust Protein, Carbs, and Fat—percentages always sum to 100%.
Macro Split (%)
20%
50%
30%
Defaults stay within common ranges: Protein 10–35%, Carbs 35–65%, Fat 15–45%. Sliders keep the total at 100%.
Calories (per day)
Mifflin–St Jeor × your activity level.
Protein
Simple range: 0.8–1.6 g/kg of body weight.
Carbohydrates
Fat
Macro Calories Check
4×protein g + 4×carb g + 9×fat g ≈ total calories.