Macro calculator
Get your daily protein, carbohydrate and fat targets in grams, based on your calorie needs and the macro split you prefer.
These are estimates for healthy adults, not medical advice. They are not meant for pregnancy, breastfeeding, people under 18 or anyone with a medical condition. Talk to a doctor or dietitian about your own needs.
Let BerryFit track it for you
BerryFit sets your daily calorie and macro targets, lets you log a meal with a photo, and shows what is left for the day.
How it works
First the calculator works out your daily calories in the same way as the calorie calculator: Mifflin-St Jeor BMR, multiplied by your activity level and adjusted for your goal.
It then splits those calories between protein, carbohydrates and fat by the percentages you choose and turns them into grams. Protein and carbohydrates have about 4 kcal per gram, fat about 9 kcal per gram.
A balanced split suits most people. Some people find a higher-protein split keeps them fuller when eating less, and a lower-carb split is an option if you prefer more fat in your meals.
Frequently asked questions
How much protein do I need a day?
The usual minimum for adults is about 0.8 g per kg of body weight. People who exercise regularly or are losing weight often aim higher, around 1.2 to 1.6 g per kg.
Do I have to hit my macros exactly?
No. Getting within about 10% of each target on most days is plenty. Your total calories matter most for weight change.
Which macro split is best?
There is no single best split. The one you can follow comfortably with the foods you like is the one that works for you.