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Macro calculator
Set your weight and daily calories, and see your protein, fat and carbs — with the arithmetic behind each number.
Your daycalculating live
80kg
2,000kcal
200
g protein
56
g fat
174
g carbs
How your day is calculated
Protein2.5 g × 80 kg = 200 g
Fat0.7 g × 80 kg = 56 g
Carbs(2,000 − 800 − 504) ÷ 4 = 174 g
How the macros are calculated
Protein is 2.5 g per kilo of body weight (to protect muscle), fat is 0.7 g per kilo (a floor for hormones), and carbs fill whatever calories are left. Protein gives 4 kcal per gram, fat 9, carbs 4.
FAQ
How much protein do I need?
Around 1.6–2.5 g per kilo of body weight supports muscle while you change shape. kaliba defaults to 2.5 g/kg.
Are carbs bad?
No. Carbs are your fuel for training and everyday life. They fill the calories left after protein and fat are set.
Want this calculated for you every day?
kaliba does this whole calculation for you, keeps it updated as your weight moves, and shows the math every step. Free — no account to try.
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