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

Macro 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.

BMI calculator Body fat calculator

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).

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