# Macro Planning Calculator

> Macro calculator: turn your daily calorie target into protein, fat, and carb gram targets for meal planning. Editable ratios, free, runs in your browser.

- **Canonical URL:** https://boringtoolskit.com/macro-planning-calculator/
- **Category:** Health
- **Evidence level:** authored-methodology
- **Reviewed:** July 2026
- **Last verified:** 2026-09-20
- **Privacy:** Inputs and results stay in this browser unless the page clearly labels an external request.

## How it works

Protein grams = weight kg × selected grams/kg. Fat grams = entered calories × fat share ÷ 9. Carbohydrate grams are the calorie remainder ÷ 4, using 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat.

## Worked example

At a user-selected 2,400 calories, 80 kg, 1.6 g/kg protein, and 30% fat, the arithmetic yields 128 g protein, 80 g fat, and 292 g carbohydrate.

## Assumptions

- The user—not the calculator—selects the calorie total and macro assumptions.
- The workspace is limited to adults who confirm age 18 or older.
- Clinical conditions, pregnancy, eating-disorder care, allergies, medications, and individualized nutrition needs are not modeled.

## Common questions

### Does this prescribe calories?

No. The calorie total is entered by you; this tool only performs arithmetic.

### Why is carbohydrate the remainder?

Protein and fat assumptions are allocated first, then remaining calories are divided by 4 kcal per gram.

### Who should not rely on this tool?

Children, pregnant people, people receiving eating-disorder care, and anyone needing clinical nutrition guidance should consult a qualified professional.

## Related tools

- /bmr-tdee-calculator/
- /calorie-calc/
- /bmi-calc/

## Sources

- [Energy values of macronutrients](https://fdc.nal.usda.gov/)

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