Enter one number and get your full daily nutrition target instantly — including the fiber and water almost every other macro calculator leaves out.
Calories
1,820
kcal / day
26.0 kcal per kg
Protein
140
grams / day
31% of calories
Carbs
179
grams / day
39% of calories
Fat
61
grams / day
30% of calories
Fiber
25
grams / day
Counts inside carbs
Water
2.3
liters / day
33.3 ml per kg
Calories
607
kcal
Protein
47
g
Carbs
60
g
Fat
20
g
Spread across 3 meals a day. Aim for roughly 8 g of fiber and 0.8 L of water per meal to stay on track without thinking about it.
| Target | Calculation | Result | Where the rule comes from |
|---|---|---|---|
| Daily calories | 70.0 kg × 26.0 kcal/kg | 1,820 kcal | The 25–30 kcal per kg rule of thumb clinical dietitians use for a quick energy estimate. |
| Protein | 70.0 kg × 2.0 g/kg | 140 g | Sits in the 1.6–2.2 g/kg range repeatedly shown to support muscle retention and growth. |
| Fat | 1,820 kcal × 30% ÷ 9 kcal/g | 61 g | 30% of calories from fat is the midpoint of the 20–35% acceptable range for adults. |
| Fiber | 1,820 kcal ÷ 1,000 × 14 g | 25 g | The Institute of Medicine adequate intake of 14 g of fiber per 1,000 calories. |
| Carbohydrates | (1,820 − 560 protein kcal − 546 fat kcal) ÷ 4 kcal/g | 179 g | Carbs fill whatever energy is left once protein and fat are set — that is what makes the split add up. |
| Water | 70.0 kg × 33.3 ml/kg | 2.33 L | Roughly 33 ml per kg, the middle of the 30–40 ml/kg hydration guideline for healthy adults. |
Disclaimer: These are rough estimates, not medical advice. They come from general population averages and cannot account for your medical history, medication, body composition or training load. Talk to a doctor or registered dietitian before changing your diet — especially if you are pregnant or breastfeeding, under 18, managing a chronic condition such as diabetes or kidney disease, or have any history of disordered eating.
A macro calculator turns a single number — your body weight — into the four numbers that actually decide what you eat each day: how many calories to aim for, and how those calories split across protein, carbohydrates and fat. "Macros" is short for macronutrients, the three nutrients your body needs in gram-scale amounts. Protein and carbohydrates carry 4 calories per gram, fat carries 9, and every diet plan you have ever seen is just a different way of dividing those three.
Most calculators stop at those three. This one adds the two targets that quietly decide whether a plan is liveable: fiber and water. Fiber has no calories but drives satiety, digestion and cholesterol, and almost no one hits the recommended intake. Water is the single easiest variable to get wrong when you increase protein. Leaving both out is why so many macro plans technically add up and still feel awful by day four.
The method here is deliberately weight-based rather than a long questionnaire. Multi-step calculators ask for age, height, sex, body-fat percentage and an activity level, then feed it all through the Mifflin-St Jeor equation — which is excellent, but the activity multiplier you self-select swings the answer by 600 calories, so the extra precision is often an illusion. Anchoring to body weight gives you a defensible starting point in one input, and every coefficient is exposed so you can tune it as you learn how your body responds.
The most popular macro calculators hold your results hostage behind an email form and follow up with a coaching pitch. Your numbers appear here the moment you type — there is nothing to sign up for and nothing to unsubscribe from.
Body weight and diet goals are sensitive. Every calculation runs in JavaScript inside this tab, so nothing is posted, logged or profiled. Open your browser's Network panel and watch: there is no request to block.
Virtually every competing calculator returns three numbers. You get six. Fiber is set from the 14 g per 1,000 kcal adequate intake and water from the 30–40 ml per kg guideline, so your plan is complete rather than half-finished.
Disagree with 26 kcal per kg or want 2.4 g of protein? Open the advanced panel and change the calories per kg, protein per kg, fat percentage, fiber density and water rate. Most calculators hard-code these and never tell you what they used.
A "Show the math" panel prints the substituted arithmetic for all six numbers plus the guideline each rule comes from. You can verify the result on paper — no black box, no proprietary formula.
Daily totals are hard to cook to. Divide your targets across 2 to 6 meals and get the grams per plate, which is the number you actually use when portioning chicken, rice and oil.
Copy a formatted summary, download it as a text file, print a clean sheet for the fridge, or generate a shareable link that rebuilds your exact setup. No calculator that emails you a PDF is faster than this.
No server round trip means no spinner and no queue. Once the page has loaded it keeps working with the Wi-Fi off, on a phone, a tablet or a locked-down work laptop.
Six numbers, six jobs. This is what each target is for, the rule the calculator uses by default, and what to keep in mind when you adjust it.
| Nutrient | Default rule | What it does | Worth knowing |
|---|---|---|---|
| Calories | 26 kcal per kg | The total energy budget. Sets the direction of your weight. | Adjust to 22 to lose or 30 to gain. Change it slowly — a swing of more than 20% at once usually backfires. |
| Protein | 2 g per kg | Repairs and builds muscle, and is the most filling macro per calorie. | Held constant across all three goals. Spread it across meals rather than eating it all at dinner. |
| Carbohydrates | Whatever calories remain | Your main training fuel and the fastest lever for energy in the gym. | Calculated last so the three macros always add up to your calorie target exactly. |
| Fat | 30% of calories | Hormone production, vitamin absorption, joint and skin health. | Going below roughly 20% of calories for long stretches tends to cause problems. This sits safely above that. |
| Fiber | 14 g per 1,000 kcal | Satiety, digestion, blood sugar control and cholesterol. | Counts inside your carb total — it is not extra. Increase it gradually and drink the water target alongside it. |
| Water | 33 ml per kg | Digestion, performance, temperature control and appetite regulation. | Food and coffee count toward it. Add roughly 500–1,000 ml on hard training days or in the heat. |
The best-known macro calculators — IIFYM, Precision Nutrition, Healthy Eater, calculator.net and the various app-vendor tools — all share the same architecture: a multi-step form, a server that does the arithmetic, and in several cases an email gate in front of your own results. That architecture is what creates the friction, and removing it is what makes this one different.
| Feature | This calculator | Typical online macro calculator |
|---|---|---|
| Email required for results | Never | Common (IIFYM, Precision Nutrition, Macro Friendly Food) |
| Where the calculation runs | In your browser tab | On their server |
| Inputs needed | Body weight only | 6–12 fields, often multi-step |
| Fiber target | Included | Rarely shown |
| Water target | Included | Almost never shown |
| Editable coefficients | All six exposed | Hard-coded and undisclosed |
| Shows the arithmetic | Yes, step by step | No |
| Per-meal split | 2–6 meals | Occasionally |
| Export | Copy, download, print, share link | Emailed PDF at best |
| Works offline | Yes | No |
| Cost | Free, no tier | Free tier with paid coaching upsell |
Every calorie calculator on the internet produces an estimate, including the ones with twelve input fields. The Mifflin-St Jeor equation, the most respected of them, predicts resting metabolic rate within about 10% for most people — and then a self-selected activity multiplier is applied on top, which is where the real error creeps in. Two honest people with identical bodies routinely pick multipliers that differ by 25%.
A weight-based rule such as 26 kcal per kg lands in a similar range for adults of average build, with one advantage: it has one assumption instead of three, so when reality disagrees with the number you know exactly which dial to turn. It is less reliable at the extremes — if you are very lean, very tall, very short, carrying a lot of fat mass, or training twice a day, the estimate will drift.
Treat any starting number as a hypothesis, not a prescription. Eat to it for two full weeks while weighing yourself under the same conditions each morning, then compare the fortnight's average against the one before. Losing faster than about 1% of body weight per week, or gaining faster than about 0.5%, means adjust calories by 10% and repeat. That feedback loop beats any formula, which is exactly why every coefficient in this calculator is editable.
Start with calories, then set protein and fat, and let carbs absorb the remainder. This calculator does it as: body weight in kg × 26 = daily calories; body weight × 2 = protein in grams; 30% of calories ÷ 9 = fat in grams; calories × 0.014 = fiber in grams; and finally (calories − protein calories − fat calories) ÷ 4 = carbs in grams. Water is body weight ÷ 30 in liters. Enter your weight above and all six appear at once.
Because body weight is the input that carries most of the signal. Longer calculators add age, height, sex and an activity multiplier, but that multiplier is self-reported and can swing the result by hundreds of calories, so the added precision is often false precision. If you want to account for those factors, open the advanced panel and adjust the calories per kg directly — that is the same dial the extra questions were turning.
No. There is no backend involved in the calculation. Everything runs in JavaScript inside your browser tab, nothing is transmitted, stored on a server or logged, and your saved settings live only in your own browser's local storage. You can confirm it by opening the Network panel, or by switching off your connection — the calculator keeps working.
The default here is 2 g per kg of body weight, which sits in the well-supported 1.6–2.2 g/kg range for anyone doing resistance training or trying to hold muscle while losing fat. Sedentary adults with no body-composition goal can do fine at 1.2–1.6 g/kg; people in an aggressive deficit sometimes push toward 2.4 g/kg. All of those are a single edit in the advanced panel.
There is no single best ratio — total calories decide whether you lose weight, and adherence decides whether you keep going. What matters is holding protein high enough to protect muscle and fat high enough for hormone health, then letting carbs fill the rest. That is what the defaults do: choose the Lose fat goal, keep protein at 2 g/kg and fat at 30%, and carbs adjust automatically to the smaller calorie budget.
Yes. Fiber is a carbohydrate, so the fiber target sits inside your carb number rather than on top of it. Hitting roughly 14 g per 1,000 calories from vegetables, fruit, legumes and whole grains is one of the highest-return changes most people can make, and it also keeps you full on fewer calories. Increase it gradually over a week or two and drink your water target alongside it.
No. Aim to land within roughly 10% of your calorie and protein targets, and treat carbs and fat as a weekly average rather than a daily test. Consistency across a week matters far more than precision on any single day, and chasing exact grams is the fastest route to giving up on tracking entirely.
Yes — the unit toggle switches weight between kilograms and pounds, and water between liters and US fluid ounces. Everything is converted internally to metric for the calculation, so you get identical results either way.
The numbers this calculator produces are rough estimates generated from general population averages. They are not medical advice, not a diagnosis, and not a personalised nutrition prescription. No calculator can account for your medical history, medications, body composition, genetics, training load or lab work.
Speak to a doctor or a registered dietitian before changing your diet if you are pregnant or breastfeeding, under 18, over 65, managing diabetes, kidney or liver disease, heart conditions, thyroid disorders or any chronic illness, taking medication affected by diet, recovering from surgery or injury, or have any history of disordered eating. Very low calorie intakes in particular should only be undertaken with medical supervision.
If a target here looks extreme for your situation, trust that instinct over the arithmetic and get professional guidance. Stop and seek help if a plan leaves you dizzy, exhausted, unable to concentrate, or anxious about food.
Privacy note: this calculator has no backend. Your body weight, goal and coefficients are multiplied together in JavaScript inside this tab, saved only to your own browser's local storage, and never transmitted. There is no upload to block, no account attached to your health data, and no retention policy to trust — which is why the whole thing keeps working with your connection switched off.
No registration, no tracking of your content, no server uploads. Don't just take our word for it:
Your files and text are processed entirely on your device. Nothing is ever sent to us.
Once loaded, this tool keeps working with your Wi-Fi turned off. Try it.
Open your browser's DevTools → Network tab. You'll see zero requests carrying your data.
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