VitalMetricHubMacro calculator
Protein is set per kg body weight; fat as a share of calories; remaining calories go to carbs. These are starting points, not rigid rules.
If you do not know your body fat percentage, use our BMI calculator first for a screening metric, or our body fat calculator for a tape-based estimate—then discuss targets with a registered dietitian.
Result
2124 kcal
- Protein: 117g (~468 kcal)
- Fat: 71g (~637 kcal)
- Carbs: 255g (~1019 kcal)
Your macro energy split vs AMDR (IOM)
AMDR = acceptable macronutrient distribution range as percent of total calories. Points show your planner output; bars show each macro’s AMDR band. Educational illustration only — not a diagnosis or personal target.
Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005). AMDR = acceptable macronutrient distribution range (% of energy).
Go deeper
Evidence-informed guides tied to this calculator — still educational, not personal medical advice.
How this calculator works
Open any section below for the underlying method, how to read your results, practical tips, and limits. This site is for education only—not medical advice or a personal care plan.
Formula and method
We estimate TDEE, adjust calories for cut/maintain/bulk goals, then allocate protein by grams per kg body weight, fat as a percent of calories, and fill remaining calories with carbohydrates.
The AMDR chart compares your percent-of-calories split to broad IOM acceptable ranges for context.
How to read your result
Macro grams are rounded planning targets. Fiber counts toward carbs on labels but not all coaching plans treat it the same—your dietitian’s method may differ.
If a band sits outside AMDR, that can still be appropriate short-term under supervision; the chart is educational, not a pass/fail test.
Practical tips
Prioritize protein consistency and whole-food sources you tolerate before chasing perfect gram math.
During illness, pregnancy, or endurance blocks, needs change—revisit targets with a professional.
Hydration and electrolytes matter when carbs or calories swing sharply.
Limitations
Heuristic splits do not replace medical nutrition for diabetes, renal disease, lipid disorders, or eating disorders.
Athletes and people on GLP-1 medications or insulin need individualized plans.
Sources, formulas & further reading
Based on: Mifflin–St Jeor TDEE with goal-based calorie adjustment and heuristic protein/fat/carb split (USDA Dietary Guidelines as general context).
For additional clinical context, see independent references from the publishers below (WHO, CDC, PubMed, Medscape, ACE, ACOG, NIH, NCBI, USDA — as applicable).
- PubMed — Mifflin–St Jeor (1990) — PubMed
- USDA Dietary Guidelines — USDA
Medical disclaimer
This tool is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult your doctor or qualified healthcare professional before making any health-related decisions. Results are estimates only.
Last medically reviewed: March 2026
Content last updated: March 30, 2026