Macro calculator
Turn a calorie target into grams of protein, fat and carbs. Protein and fat are set from your body weight, carbs fill whatever is left.
- Protein126 g · 25%
- Fat70 g · 32%
- Carbs216 g · 43%
Your target is too low to fit protein and fat at these levels. Raise the target or talk to a dietitian.
Why protein comes first
When you eat less, protein is what protects muscle. At 1.8 g per kg of body weight, most adults keep their strength while the scale goes down, and protein keeps you full longer than the same calories from carbs or fat.
Fat at 1 g per kg covers the essentials: hormones, vitamins A, D, E and K, and meals that actually taste good. Carbs fill the rest of the budget and fuel training.
Hitting your macros without a spreadsheet
Build each meal around a protein: meat, fish, eggs, cottage cheese, beans. Add vegetables, then a portion of grains or bread. You'll land close to these numbers without weighing a thing.
Kalorea shows protein, fat and carbs for every photo you log and adds them up for the day, so you can see where you stand by dinner.
Protein and fat targets by body weight
Protein 1.8 g and fat 1.0 g per kg of body weight. The last column is the least a day can hold before carbs drop to zero.
| Body weight | Protein | Fat | Calories from both |
|---|---|---|---|
| 50 kg (110 lb) | 90 g | 50 g | 810 kcal |
| 60 kg (132 lb) | 108 g | 60 g | 972 kcal |
| 70 kg (154 lb) | 126 g | 70 g | 1,134 kcal |
| 80 kg (176 lb) | 144 g | 80 g | 1,296 kcal |
| 90 kg (198 lb) | 162 g | 90 g | 1,458 kcal |
| 100 kg (220 lb) | 180 g | 100 g | 1,620 kcal |
| 110 kg (243 lb) | 198 g | 110 g | 1,782 kcal |
| 120 kg (265 lb) | 216 g | 120 g | 1,944 kcal |
How it's calculated
Protein is 1.8 g per kg of body weight. That supports muscle while you lose and sits within common sports nutrition guidance.
Fat is 1.0 g per kg of body weight, enough to cover essential fats and keep meals satisfying.
Carbs take whatever calories remain: (target − protein × 4 − fat × 9) ÷ 4. Protein and carbs give 4 kcal per gram, fat gives 9.
Example: 70 kg and a 2,000 kcal target. Protein 126 g (504 kcal), fat 70 g (630 kcal), carbs (2,000 − 504 − 630) ÷ 4 = 216.5, so 216 g.
Questions
Is 1.8 g of protein per kg too much?
For healthy adults it's well within the range sports nutrition bodies consider safe, and it helps you keep muscle in a deficit. If you have kidney disease, ask your doctor first.
Do I need to hit my macros exactly?
No. Within about 10 to 20 grams is plenty. Calories decide weight; macros shape how you feel and what the weight is made of.
Where do I see my macros each day?
Kalorea adds up protein, fat and carbs for every meal you log and shows the day's total on the Today screen.
Let the app keep score
Kalorea sets your target with this formula and then counts every meal from a photo, so you can see each day where you stand.