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Custom Macro Calculator (Weight-Based Protein)

Calculate your macronutrient split based on your target daily calories and desired protein intake per kg or lb of body weight.

Enter Your Details & Targets

Units
Your desired total daily calorie intake (e.g., from TDEE calculator).
(Used for BMR reference calculation only).
kg
cm
Protein Target
e.g., 0.8 (sedentary), 1.2-1.7 (active), 1.6-2.2+ (athletes).
lbs
ft
in
Protein Target
e.g., 0.36 (sedentary), 0.54-0.77 (active), 0.73-1.0+ (athletes).
Carb/Fat Split for Remaining Calories: How to allocate calories remaining after protein target is met.

Disclaimer: This calculator estimates macronutrient distribution based on your target calorie intake and a protein goal relative to body weight. BMR is shown for reference only. These are estimates and do not constitute personalized nutrition advice. Factors like activity type, specific health conditions, and nutrient timing are not considered. Consult with a qualified healthcare professional or registered dietitian for personalized dietary guidance.