Macro calculator
Turn a calorie target into grams on the plate. Protein is set per kilo of bodyweight, fat as a share of calories, carbs take what is left.
Your daily macros
Daily calories
2,940kcal
2,649 kcal is maintenance for you. Split as follows:
That is 1.8 g of protein per kilogram of bodyweight: 34 g in each of four meals, or 45 g across three.
Next: check the calorie target these macros sit inside.
Calorie calculatorQuestions
How is protein worked out?
Per kilogram of bodyweight, not as a share of calories: 2.0 g/kg cutting, 1.8 g/kg building muscle, 1.7 g/kg gaining weight and 1.6 g/kg holding steady. That 1.6–2.2 g/kg band is the evidence-based range for training adults, and going by bodyweight holds protein steady when calories move.
Why does protein drop when I pick "gain weight"?
In a surplus you need less per kilo to hold onto muscle, and a big calorie target is easier to eat when protein is not crowding the plate. Fat runs higher for the same reason, since surplus calories have to come from somewhere dense.
Where do carbs come from?
They are the remainder. Protein grams and fat grams are set first, their calories are subtracted from the target (4 kcal a gram for protein and carbs, 9 for fat), and every calorie left becomes carbohydrate.
Do I have to hit all three exactly?
No. Treat protein as the floor to hit, calories as the number to land near, and carbs and fat as the pair you can trade off day to day depending on what you feel like eating.
The other free tools
Or let Panko keep score
A calculator gives you a number once. The app keeps it right: targets that follow every weigh-in, meals logged from a photo or a sentence, and your lifts charted set by set.