Macro Calculator

First we estimate your calories (Mifflin-St Jeor × activity, plus your goal), or use the number you enter. Protein is set per kg of body weight, fat as a percentage of calories, and carbs fill the rest. Protein and carbs have 4 kcal per gram and fat has 9.

The RDA for adults is 0.8 g per kg per day. For people who exercise regularly, the ISSN (2017) recommends at minimum about 1.4–2.0 g per kg per day, and adds that “greater amounts may be needed for people attempting to restrict energy intake while maintaining fat-free mass.” That is why the app’s fat loss setting is 2.2 g/kg.

The Institute of Medicine’s Acceptable Macronutrient Distribution Ranges for adults are 45–65% of calories from carbohydrate, 20–35% from fat and 10–35% from protein. Higher-protein plans often land below 45% carbs; these are general reference ranges.

This page keeps fat within 20–35%. In the ProteinSnaps app you can choose Balanced, High Protein, Keto, Carnivore, Low Fat or Custom, or edit your split in Profile. Some presets fall outside the general ranges above, so check with a professional if you are unsure.

No. It is a general estimate for healthy adults. If you are pregnant, breastfeeding, under 18, have a medical condition, or a history of disordered eating, please talk to a doctor or registered dietitian.