Macro Calculator - Daily Grams for Protein, Fats & Carbs (2026)
Calculate your daily macronutrient targets in grams for protein, carbohydrates, and dietary fats based on your calorie target and dietary diet style.
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⚙️ Configuration & Inputs
kcal
📊 Results & Analysis
Daily Protein Target
165g Protein
220g Carbs • 73g Healthy Fats
| Protein (4 kcal/g) | 165 grams (660 kcal) |
| Carbohydrates (4 kcal/g) | 220 grams (880 kcal) |
| Fats (9 kcal/g) | 73 grams (660 kcal) |
| Total Daily Energy | 2,200 Calories |
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Energy Values of Macronutrients
- Protein: 4 calories per gram (essential for muscle protein synthesis and satiety).
- Carbohydrates: 4 calories per gram (primary glycogen source for intense workouts and brain function).
- Dietary Fats: 9 calories per gram (vital for hormone production and fat-soluble vitamin absorption).
Frequently Asked Questions
Sports nutrition research recommends 0.8 to 1.0 grams of protein per pound of body weight (1.6 to 2.2 g/kg) for individuals engaged in resistance strength training.