Goodfolk Health Utilities

Macro Calculator

Estimate daily protein, carbohydrate, and fat targets from calories and macro percentages.

Daily caloriesMeals per dayProtein (%)Carbs (%)Fat (%)

Protein and carbs have about 4 calories per gram. Fat has about 9 calories per gram. Try to keep your macro percentages near 100%.

Macro estimate

Macro percentage total100.0%

Protein165 g/day

Carbs220 g/day

Fat73 g/day

Protein per meal55 g

Carbs per meal73 g

Fat per meal24 g

This tool is for general planning only and is not medical advice. Macro needs vary based on health, training, preferences, medical conditions, and nutrition goals.

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