Pevlika

Macro Calculator

Convert a calorie target into daily grams of protein, carbs and fat.

Runs in your browser — nothing is uploaded
Don’t know? Use the Calorie Calculator first.

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Informational only — not medical advice. Talk to a doctor or registered dietitian about your health.

How to use Macro Calculator

  1. Enter your daily calories.
  2. Pick a macro split.
  3. Read grams per day and per meal.

Questions

How much protein do I need?

Around 1.6–2.2 g per kg of body weight is commonly recommended for people training to build or keep muscle; less is fine for sedentary adults.

Calorie Calculator (TDEE)Daily calorie needs from BMR and activity — for losing, keeping or gaining weight. Body Fat CalculatorBody fat percentage with the US Navy tape-measure method. Water Intake CalculatorA daily water target from body weight, exercise and climate.