Macro calculator: protein, fat and carbs a day
Calories tell you how much to eat. Macros tell you what to eat it as. Enter your daily calorie target and your bodyweight, and the calculator splits it into protein, fat and carbohydrate.
Calculate
The values below are an example — change them to yours and the result updates instantly.
Do not know your target yet? Work it out in the calorie calculator first.
Result
140 g
Protein a day
- Fat
- 56 g
- Carbohydrate
- 209 g
- From your calorie target
- 1,900 kcal
Why protein and fat are set per kilo, and carbs last
The familiar percentage splits — 40/30/30 and its relatives — have a flaw that only shows up in practice: a percentage of a small number is a small number. At 1,400 kcal, thirty percent protein gives you 105 g; at 2,600 kcal the same thirty percent gives 195 g. Yet how much protein you need depends on what you weigh and whether you train, not on how much you happen to be eating this month.
So the calculator sets protein and fat first, in grams per kilogram of bodyweight. Protein: 1.6 to 2.2 g/kg, weighted toward the top when you are losing weight, because that is when it does the most to protect muscle and to keep you full. Fat: a floor of 0.8 g/kg, below which hormone production and the absorption of vitamins A, D, E and K start to suffer. Carbohydrate then receives whatever energy is left — and that is the right order, because it is the only one of the three with no established minimum.
How exactly do you need to hit these
Less exactly than the precision of the numbers suggests. Treat protein as a target you aim at daily: it has the largest effect on how full you feel and on how much muscle survives a period of weight loss. Fat is more of a floor than a target — dropping under the minimum is a problem, going over it by a dozen grams is not. Carbohydrate is the buffer that fills the day out, and it can move around freely.
Consistency over a week matters far more than accuracy on any single day. Someone who lands within twenty grams of their protein figure most days is doing better than someone who hits it exactly on Monday and stops counting by Thursday.
Macros and your goal
The three goals shift the split in ways worth understanding rather than memorising. Losing weight pushes protein highest, because a deficit is precisely when muscle is at risk and when appetite is hardest to manage. Building muscle keeps protein high but not maximal, and gives fat a little more room, since a surplus has energy to spare and hormone support matters. Maintenance sits between the two and is the easiest to hold for years.
None of this makes food itself off-limits. Macros describe totals, not rules about which foods are allowed — a split you can hit while eating what you actually like is the one that survives contact with a normal week.
Common questions
How much protein do I need a day?
Between about 1.6 and 2.2 grams per kilogram of bodyweight for most people who train or are losing weight, with the higher end while you are in a deficit. For someone at 70 kg that is roughly 110 to 155 grams a day. Going far above that range has not been shown to add anything for muscle growth; going well below it costs muscle during weight loss and makes hunger noticeably harder to manage.
Do macros matter more than total calories?
No — calories decide the direction, macros decide the quality of the result. Whether you gain or lose weight is settled by total energy; how much of what you lose is fat rather than muscle, and how manageable the process feels, is where the split earns its keep. If you only track one thing, track calories. If you track two, make the second one protein.
Is this macro calculator free, and do you store my details?
It is free, there is no sign-up, and nothing you enter here leaves your browser. The whole calculation runs on your device — we do not receive the figures and nothing is saved on our side.
How do I track macros without weighing everything?
That is where most macro plans quietly fail: the arithmetic is easy and the daily logging is not. Olivka does the logging in a chat — send a photo of your plate, a voice note, or one line of text on WhatsApp, Messenger, Telegram, or Instagram, and she matches the ingredients against nutrition databases and returns the protein, carbs, fat and calories, plus your running daily total. You confirm or edit the card, so nothing is recorded that you have not seen.
Sources
- Morton RW et al., “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength”, British Journal of Sports Medicine, 2018
- Helms ER et al., “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation”, Journal of the International Society of Sports Nutrition, 2014
- Calorie calculator — your daily energy needs
- How Olivka counts calories — methodology and data sources
Macros without breaking every meal into its parts.
A photo or one sentence — Olivka splits the meal into protein, fat and carbs for you.
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Last updated: 2026-08-20