Macro calculator

How much protein, fat and carbs you need a day and per meal – based on calories with a safe floor and your goal. With the full workings.

Sex
Goal
Pace
Share of fat
Tick if it applies

🔒 Nothing you type here is saved or sent anywhere.

Per day

1,710 kcal

  • 105 g protein
  • 57 g fat
  • 194 g carbs
Meals a dayMeals a day:

Per meal, 3 meals a day: ≈ 570 kcal · 35 g / 19 g / 65 g

How we worked it out
  1. Calories: 1,710 kcal (gentle pace) – the same formula as our calorie calculator, with the safe floor.
  2. Protein: 105 g – the middle of your protein range (90–120 g), from our protein calculator formula.
  3. Fat: 30% of calories = 57 g (EFSA reference range: 20–35%).
  4. Carbs: whatever is left – 194 g (45% of calories).
Grams are a guide, not a target. The Dumpli app builds a day of meals from real recipes that already accounts for your calories and protein – no juggling grams yourself. It’s still in testing and invite-only – join the waitlist.
See the appHigh-protein foods

How we calculate

  1. Calories – the same formula as our calorie calculator, with a safe floor (never below your BMR, or below 1200 kcal for women and 1500 kcal for men).
  2. Protein – the middle of your range from the protein calculator formula (adjusted from age 65, for very active people and with a BMI over 30).
  3. Fat – the share of calories you choose: 25, 30 or 35% (EFSA range: 20–35%).
  4. Carbs – whatever is left. If their share falls outside EFSA's 45–60%, the calculator says so and suggests what to change.

Where the protein is: the high-protein foods table. And to count the macros of an actual plate, use the food calorie counter.

The numbers are a guide, not a rule. If counting grams starts to feel stressful, read when calorie counting hurts.

Frequently asked questions

How many grams of protein, fat and carbs do I need?

It depends on your calories and goal. The European Food Safety Authority (EFSA) gives adults a reference range of 20–35% of energy from fat and 45–60% from carbohydrates. We set protein per kg of body weight: 1.2–1.6 g/kg to lose weight, 1.0–1.4 g/kg to maintain, 1.6–2.0 g/kg to build muscle.

How do macros turn into calories?

A gram of protein or carbohydrate has about 4 kcal, a gram of fat about 9 kcal. These are the averages food labels use too.

Which share of fat should I pick?

All three options (25, 30 and 35%) sit inside EFSA's range. If you love nuts, oil and cheese, pick a higher share; if you prefer grains, bread and fruit, a lower one. The best split is the one you can stick to.

Is this a macro calculator for women too?

Yes – it uses your sex, age, height, weight and activity. Sex changes the calorie estimate, not the protein per kg. In pregnancy or while breastfeeding we show no numbers; please ask your doctor or midwife.

Do I have to hit the grams exactly?

No. They're a guide for the day or the week, not an exam. If counting starts to make you anxious or guilty, it's better to stop – we wrote about that in the guide on when calorie counting hurts.

Protein calculatorHow much protein do you need a day? From your sex, age, height, weight, activity and goal – with the whole calculation shown.Work it out →