Macro Calculator Online

Your measurements

Choose your units, then enter the details you want to use.

Your estimate will appear here

Complete the relevant fields and select Calculate. Changes to your inputs clear the previous result.

Educational estimates, with their equations and assumptions. They do not diagnose a condition or prescribe a treatment.

Method, assumptions & sources

Who this is for

Adults aged 20 or older, outside pregnancy and breastfeeding; educational estimates for generally healthy adults.

How it works

Carbohydrate and protein grams = kcal × chosen energy fraction ÷ 4; fat grams = kcal × fraction ÷ 9. Fractions must sum to 100%. Adult reference intervals are carbohydrate 45–65%, protein 10–35%, fat 20–35%. Out-of-range presets are identified.

Keep in mind

Preset names do not establish suitability, adequacy or a therapeutic diet.
Food quality, micronutrients, fibre and medical needs are not assessed.

Sources

Health Canada: adult dietary reference values and AMDR (opens in a new tab)