Calculator
Macro Calculator
Convert calorie targets into protein, carb, and fat grams from your chosen ratios.
Formula
Protein grams = (kcal * protein%) / 4, Carbs grams = (kcal * carbs%) / 4, Fat grams = (kcal * fat%) / 9
Tools
Fast, practical calculators built on widely used nutrition equations and clear assumptions.
Convert calorie targets into protein, carb, and fat grams from your chosen ratios.
Formula
Protein grams = (kcal * protein%) / 4, Carbs grams = (kcal * carbs%) / 4, Fat grams = (kcal * fat%) / 9
Estimate your daily energy expenditure from body metrics and activity level.
Formula
TDEE = BMR x activity multiplier
Estimate exercise energy expenditure using MET values and session duration.
Formula
kcal/min = (MET x 3.5 x kg) / 200, total kcal = kcal/min x minutes
Set a practical daily protein range and split it per meal.
Formula
Protein range = body weight (kg) x target range (g/kg)
Set your targets, download ZeroCal, and start logging real meals to stay on track.
