Macro calculator (protein, carbs, fat)
How many grams of protein, carbs and fat to eat per day based on your calories and goal.
How it works
1 g of protein or carbs = 4 kcal, 1 g of fat = 9 kcal. Protein: 1.2 to 2 g per kg depending on the goal; fat ≥ 0.8 g/kg; the rest as carbs.
Results are for guidance only and do not replace professional advice.
Worked example
With the default values:
- Calories per day2200
- Weight (kg)70
- GoalBalanced
you get:
- Protein98 g (18 %)
- Carbs287 g (52 %)
- Fat73 g (30 %)
- Suggested fibre31 g
Frequently asked questions
How does the “Macro calculator” tool work?
1 g of protein or carbs = 4 kcal, 1 g of fat = 9 kcal. Protein: 1.2 to 2 g per kg depending on the goal; fat ≥ 0.8 g/kg; the rest as carbs.
What do I need to enter?
Just fill in: calories per day, weight, goal. The result updates as you type.
Can you give an example?
Calories per day: 2200; Weight (kg): 70; Goal: Balanced → Protein: 98 g (18 %); Carbs: 287 g (52 %).
Is this calculator free, and is my data private?
Yes. HOD Calc is completely free with no sign-up. The calculation runs in your browser: nothing you type is sent or stored.