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Macro calculator: how much protein, fat and carbs to eat

Counting calories tells you how much you eat; macronutrients tell you what it is made of. The same calorie total produces very different results depending on how you split protein, fat and carbohydrates.

This calculator gives you a split in grams based on your goal, with transparent logic: protein per kilogram of body weight, enough fat for hormonal function, and carbohydrates with the remaining energy.

How each macronutrient is allocated

Protein: set first, in grams per kg of body weight based on your goal (higher when losing fat, to protect muscle). 4 kcal per gram.
Fat: around 30% of your calories. Staying below 20% for long periods can affect hormonal function. 9 kcal per gram.
Carbs: get the remaining calories. They are your main training fuel, not the enemy. 4 kcal per gram.

How to use the result day to day

You do not need to hit the exact grams every day: evidence and practice both suggest that being close to your protein target and calorie total most days matters far more than decimal precision.

Prioritise in this order: total calories first, daily protein second, and the fat/carb split last; that one is genuinely flexible and can follow your preferences.

The problem is not calculating macros, it is counting them every day

Calculating your macros takes a minute. Knowing where you stand at 7 pm, after a rushed breakfast, a set-menu lunch and a bit of snacking, is a different matter. That daily bookkeeping is what makes most people quit.

Biokode removes that work: photograph your plate, tell it what you ate with your voice, or scan a barcode, and the app turns it into calories, macros and 27 micronutrients. You just watch the scoreboard.

Frequently asked questions

Do I have to weigh my food to hit my macros?

It helps calibrate your eye at first, but it is not a life sentence. With reasonably consistent estimates (photo, voice or reference portions) most people progress without a scale.

What if I miss my macros on a given day?

Nothing meaningful. Progress is driven by your weekly average, not a single day. Compensating with binges or harsh restriction the next day is what usually backfires.

Do macros work for vegetarian or vegan diets?

Yes. The sources change (legumes, soy, seitan, nuts), not the targets. On fully plant-based diets, aim for the higher end of the protein band because some sources are less protein-dense.

Why does this calculator not ask for my body fat percentage?

Because eyeballing body fat introduces more error than it corrects. We use total body weight with protein bands per kg, which is robust for the vast majority of people.

How often should I recalculate my macros?

Whenever your weight changes in a sustained way or your goal changes (for example, from losing fat to maintaining). If your calorie total changes, your macros should be recalculated with it.

Let Biokode count your macros for you

Every meal you log with a photo, your voice or text is automatically converted into protein, fat and carbs, tracked against your daily target.

Keep going

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The splits shown are guideline estimates for healthy adults and do not replace advice from a registered dietitian.