Gauritanaya

Protein and macros calculator

Protein in grams for your weight and activity, and a carbs and fat split that stays inside the recommended ranges.

Runs entirely in your browser. Nothing you type is sent anywhere.

Weight
kg
years
g/kg
kcal

Not sure? Use the calorie calculator.

%

Protein a day—

Per meal (3 meals)
—
Protein
—
Fat
—
Carbohydrate
—

Protein Fat Carbs

For general wellness only. These results are estimates from published formulas and guidelines, not a diagnosis or medical advice. They may not suit pregnancy, children, older adults, athletes or people with health conditions. Talk to a qualified health professional about your health. In an emergency, call your local emergency number.

How to use the protein and macros calculator

Protein is your weight in kg × grams per kg. The US/Canada Recommended Dietary Allowance for adults is 0.8 g per kg. The International Society of Sports Nutrition (2017) gives 1.4–2.0 g per kg for most people who exercise to build or keep muscle, and 2.3–3.1 g per kg for resistance-trained people eating fewer calories, with about 0.25 g per kg per meal. The calorie split uses 4 kcal per gram for protein and carbohydrate and 9 for fat, and checks it against the Acceptable Macronutrient Distribution Ranges for adults: protein 10–35%, fat 20–35%, carbohydrate 45–65% of calories.

  1. Enter your weight and age.
  2. Choose your activity, or drag the grams-per-kg slider yourself.
  3. Optionally enter daily calories and the share from fat.
  4. Read protein per day and per meal, and the carbs and fat that fill the rest.

Sources

Sources checked on 9 October 2026. Formulas and thresholds are used as published; the wording on this page is our own.

Questions

Is more protein always better?
No. Above what your body uses, extra protein is just extra calories. The ranges here come from published reviews; people with kidney disease or other conditions should follow their doctor’s advice.
Why are pregnancy and under-18s excluded?
Protein needs in pregnancy, breastfeeding and growth are set differently, so the adult ranges here don’t apply. Ask your doctor, midwife or a dietitian.
Do national guidelines differ?
Yes, slightly. Many countries publish their own reference intakes for protein; the 0.8 g per kg RDA used here is one widely cited figure.
Is this a diagnosis?
No. It compares your numbers with published ranges for general wellness. Only a qualified health professional can assess your health, taking your history and other tests into account.

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