Calorie and Macro Calculator: Custom Planning Targets
Estimate maintenance calories, apply your own calorie adjustment and convert protein, fat and carbohydrate percentages into grams.
Your inputs
Choose the units and assumptions that match your data. Example inputs are illustrative.
Your result
Enter your values, then choose Calculate.
Results are calculated in your browser. Display rounding does not change the underlying calculation.
Calculation breakdown
Method, assumptions and worked example
How it works
Maintenance = resting estimate × activity factor. Your calorie scenario adds the entered daily adjustment. Protein and carbohydrate use 4 kcal/g; fat uses 9 kcal/g. Carbohydrate receives the percentage remaining after protein and fat. Shares are planning inputs, not individualized dietary recommendations.
Worked example
The default maintenance estimate is 2,555.56 kcal/day. At 25% protein, 30% fat and 45% carbohydrate, the arithmetic gives about 159.72 g protein, 85.19 g fat and 287.50 g carbohydrate.
Using the result
No weight-loss deadline is inferred. Targets below 1,000 kcal/day are blocked; being above that software limit does not establish safety or nutritional adequacy. For adults only; not for children, pregnancy, breastfeeding, or individualized clinical nutrition. A clinician or registered dietitian can account for medical conditions, medications and athletic demands.
Frequently asked questions
Why must protein plus fat stay at or below 100%?
Carbohydrate is the remaining share. Negative carbohydrate would be invalid.
Is this an ideal diet for everyone?
No. The page converts assumptions into quantities; it does not determine a suitable diet for you.
Method review and references
Formula and content reviewed on 10 October 2026. Worked examples are hypothetical. Methods and assumptions are explained on each page. Health estimates are not clinical measurements; symbolic tools are for entertainment.