A practical tool, a clearer next step

Macro Calculator

Turn a calorie target into an illustrative protein, carbohydrate and fat allocation.

Example allocation: 1.6 g protein/kg, 30% of calories from fat, remaining calories from carbohydrate (4/9/4 kcal per gram). The 1.4–2.0 g/kg protein range is a reference for exercising adults. The allocation is adjustable in real life, not a personalized optimum. Weight: 35–300 kg.

Method and source

For adults. These educational estimates are not a prescription, diagnosis or a plan for pregnancy, breastfeeding or a medical condition.

How to interpret the result

A macro split is a planning aid. Food preferences, tolerance, training and individual clinical needs can require a different allocation.

Keep the context

Choose the next guide for the question you are trying to answer.

Keep a dated progress-photo history

Explore saved check-ins and comparisons in LeanLens. History and full reports depend on your plan.

All body composition tools

Choose another tool by input and task.

Understand body composition

Read the method and limitations before drawing a conclusion.

Common questions

Does this find my calorie target?

No. Enter a calorie target first. The tool distributes that input; it does not independently establish your energy needs.