Macro calculator
The numbers stay in this tab. Nothing is uploaded.
Daily macros
Split shown as protein/fat/carbs %. Protein and carbs have 4 kcal per gram, fat 9.
A starting point for healthy adults, not medical advice.
How to use this tool
Turn a calorie target into grams of protein, fat and carbs. Nothing is uploaded.
Open Macro calculator
2500 kcal, maintain and a balanced split are set. The grams sit on the right.
Enter your calories and goal
Type your maintenance calories (the TDEE calculator estimates them) and pick lose, maintain or gain.
Choose a split
Pick balanced, low carb or high protein. Add your weight to see protein per kg. Copy puts the grams on the clipboard.
FAQ
How are the macros calculated?
The calorie target is split by percentages and divided by calories per gram: protein 4, fat 9, carbohydrate 4. 2500 kcal at 30/30/40 is 188 g protein, 83 g fat and 250 g carbs.
Is anything uploaded?
No. The numbers stay in this tab.
Where does the calorie target come from?
Use your maintenance calories (TDEE). The TDEE calculator on cv.cm estimates it; the goal then subtracts 500 kcal to lose weight or adds 300 to gain.
Which split should I choose?
Balanced (30/30/40) suits most people. High protein (40/30/30) helps keep muscle while losing weight. Low carb (35/45/20) suits people who prefer fewer carbohydrates.
How much protein do I need?
Active adults often aim for 1.6–2.2 g per kg of body weight. Enter your weight to see the protein per kg for the chosen split.