Macro Calculator

Get macro gram targets for weight loss, maintenance, or muscle gain.

TL;DR: Enter your daily calories and goal to get recommended protein, carbohydrate, and fat grams.

Last updated: June 18, 2026

Calculator

Daily calories

Goal

Standard split: ~30% protein, 40% carbs, 30% fat (adjusted for weight loss/gain goals). Protein and carbs = 4 kcal/g; fat = 9 kcal/g.

Macronutrients — protein, carbohydrates, and fat. Tracking macros helps align diet with fitness goals.

Yes — Keto, Vegan, Low FODMAP, and other dietary filters are built in.

The official KitchenPal app helps you manage pantry inventory, expiry dates, meal plans, and grocery lists.