03 / THE BIGGER PICTURE
Put your macro targets together.
Already have a calorie and protein goal? See how your carb target and remaining fat fit into the day.
Your daily macro targets
Start with calorie, carb, and protein goals you’ve chosen.
The remaining calories are converted to grams of fat. The example inputs are not personalized recommendations. This calculator does not estimate energy needs or select a weight-loss target.
Approximation: 4 kcal/g for carbs and protein, 9 kcal/g for fat. Fiber and sweeteners can contribute additional energy, so food-label calories may differ.
within your 2,000 kcal daily target
Example targets · adjust to your planFat = (calories − 4 × carbs − 4 × protein) ÷ 9.
YOUR EVERYDAY TOOLKIT
A little help beyond the label.
Meal carb calculator
See how every part of your plate adds up.
Recipe carb calculator
From the whole batch to your own portion.
Keto macro calculator
Turn your daily targets into grams of fat.
Calorie & TDEE calculator
Find a starting estimate for daily energy.
Sweetener converter
Swap sweeteners with clearer proportions.
Fasting window planner
Map the times in your chosen routine.
This tool converts targets; it does not prescribe them. A qualified dietitian can help choose calorie and protein goals suited to you.