Start with the calorie ledger
Protein and carbohydrate contribute about 4 kcal per gram and fat about 9. If the grams do not reconcile to the calorie target, the plan contains a hidden mismatch.
Macronutrient allocation worksheet
Make every gram reconcile to the calorie target.
Build or override a daily energy target, allocate protein by body weight and fat by calorie share, assign the remainder to carbohydrate, check the result against adult AMDR ranges, and split the plan across meals and training days.
Adult educational planner only. Macro percentages do not capture food quality, micronutrients, allergies, medical conditions, digestion or individual performance needs.
Nutrition planning guide
Macro targets are constraints, not a complete diet
The National Academies’ adult AMDRs are broad: 10–35% protein, 20–35% fat and 45–65% carbohydrate. They describe population reference ranges, not a personalized prescription.
Separate amount and quality
Two plans can share identical macros while differing greatly in fiber, micronutrients, food variety, processing, saturated fat and overall practicality.
Use feedback over rigidity
Hunger, training, recovery, digestion and real weight trends can inform gradual changes. A precise-looking target should not override symptoms or professional advice.
Automatic target
The planner uses Mifflin–St Jeor × the selected activity factor, then adds the entered adjustment. A manual calorie target overrides that calculation.
Fiber reference
The displayed fiber figure uses 14 g per 1,000 kcal as a planning reference. Individual needs and tolerances differ.
Clinical scope
Pregnancy, kidney disease, diabetes, gastrointestinal conditions, eating-disorder history and sports nutrition can require individualized professional guidance.
Simple by design
Three steps to a clearer number.
Enter your details
Use realistic values in each field. You can change them anytime.
Calculate instantly
The formula runs locally, so there is no account or waiting time.
Use the result
Treat the answer as a practical estimate for your next decision.