PCF

Macro Calculator

Your daily protein, carbohydrate and fat in grams for a calorie target and a diet split.

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Result…

Calories
Units
Sex
years
kg
cm
Goal

 

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How it's calculated

Grams = calories × share ÷ energy per gram
Protein and carbohydrate 4 kcal/g · fat 9 kcal/g (Atwater factors)
Calories (if worked out): Mifflin-St Jeor BMR × activity factor ± goal

Macros split a calorie target into protein, carbohydrate and fat. The balanced split sits inside the IOM Acceptable Macronutrient Distribution Ranges (protein 10–35%, carbs 45–65%, fat 20–35% of energy); low-carb and keto splits go outside them on purpose. Alcohol and fibre are not counted separately.

Your numbers, step by step

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