Macro calculator
Calculate daily protein, carbohydrate and fat targets from a calorie goal, then split them across meals or check calories from a food label.
Searching for an AI macro calculator? This one uses a standard published formula, not an AI model, so you can see exactly how your number is made. See how BiteCal AI tracks meals against it.
Daily macro estimate
2,000 kcal / day
Calculated macros provide 2,000 kcal/day. Fiber planning reference: about 28 g/day (14 g per 1,000 kcal).
Per-meal values divide the daily totals evenly; meals do not need to be identical.
Food label calorie checker
Enter grams of protein, carbohydrate and fat from one serving label.
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Your result explained
Macro targets show how a calorie budget can be divided among protein, carbohydrates and fat. Choose the solver for protein-first grams or a percentage preset; neither method prescribes a diet.
How it’s calculated
The solver sets protein from grams per kilogram, estimates fat from a chosen calorie percentage while applying a 0.6 g/kg floor, and assigns remaining calories to carbohydrate. Presets convert percentages using 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat.
Worked example: At 2,000 kcal, 75 kg, 1.8 g protein/kg and 25% calories from fat, the solver returns 135 g protein, about 55.6 g fat and 240 g carbohydrate before display rounding.
Limits and accuracy
The protein and fat settings are configurable planning choices. Adult AMDR ranges (carbohydrate 45–65%, protein 10–35%, fat 20–35%) describe population reference ranges, not a personalized prescription. Special diets and medical conditions may need professional guidance.
Frequently asked questions
How do I calculate macros?
Choose a calorie target and a macro method. The protein-first method calculates protein from body weight, sets fat, and allocates the remaining calories to carbohydrate.
Do macro percentages have to equal 100%?
The presets total 100%. The solver works in grams and reports the resulting energy percentages, which may differ slightly after rounding.
What does the food label checker do?
It estimates calories as 4 kcal per gram of protein, 4 per gram of carbohydrate and 9 per gram of fat. Product labels may differ because of fiber, sugar alcohols, rounding, and jurisdiction-specific rules.
Is a keto macro target right for me?
The ketogenic preset is a percentage illustration and falls outside adult AMDR carbohydrate and fat ranges. Ask a qualified clinician before using a restrictive diet, especially if you have a medical condition or take medication.
Can I share my calculator inputs?
Yes. The calculator keeps supported inputs in the page URL, so you can copy the address bar and reopen the same setup.
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Make meal tracking easier
BiteCal is preparing a photo-based food diary to help you review meals and nutrition estimates.
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Estimates only. This is not medical advice. Last reviewed: 20 October 2026.