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Macro Calculator

Daily protein, carb and fat targets in grams, from a calorie target for maintenance, loss or gain. The same starting split the Dalia app sets.

Updated . An estimate for general education, not medical advice.

Sex

The equations have one version for women and one for men.

Height

Optional. Leave it blank for maintenance macros.

Your result

Fill in the fields and your result shows up here. Everything is worked out in your browser; nothing you type is sent to us.

How the grams are worked out

The calculator finds a daily calorie target first, exactly as the calorie deficit calculator does: Mifflin-St Jeor resting burn, times your activity multiplier, minus a deficit or plus a surplus if you entered a goal weight. Then it splits those calories into the three macronutrients.

Protein
30% of calories ÷ 4 calories per gram
Carbs
40% of calories ÷ 4 calories per gram
Fat
30% of calories ÷ 9 calories per gram

This 30/40/30 split is the Dalia app's starting point, and the numbers here match the ones the app sets. In the app you can change any of them, and the coach works from whatever you choose.

How the split compares with the guidelines

The National Academies' Acceptable Macronutrient Distribution Ranges for adults are 10 to 35% of calories from protein, 45 to 65% from carbohydrate and 20 to 35% from fat. The starting split sits inside the protein and fat ranges. Its 40% carbohydrate is a little under the 45% low end, which leaves more room for protein. If you would rather follow the ranges to the letter, shifting 5% from protein to carbs does it.

No single split is right for everyone. The best one is the one you can keep eating week after week, and a consistent protein intake usually matters more than hitting every gram of carbs and fat.

Who this is wrong for

  • People with chronic kidney disease, for whom protein intake is part of the treatment (KDOQI nutrition guideline, 2020). Check with your care team before raising it.
  • People with diabetes who count carbohydrates for insulin dosing. Your diabetes care team sets those targets.
  • Pregnancy, breastfeeding and anyone under 18, whose needs these equations do not cover.
  • Athletes in heavy training, whose carbohydrate needs are set by body weight and training load (sports nutrition position stand, 2016) rather than by a fixed share of calories.

Talk to a clinician when

  • You have kidney disease, diabetes, or a condition where your diet is part of the treatment.
  • You take a GLP-1 medication and are struggling to eat enough, especially enough protein.
  • Tracking food is making eating feel harder, or you have a history of an eating disorder.

Read more

How to count macros, step by step

Sources

  1. Ikizler TA, et al. KDOQI Clinical Practice Guideline for Nutrition in CKD: 2020 Update. American Journal of Kidney Diseases, 2020;76(3 Suppl 1):S1-S107.
  2. Thomas DT, Erdman KA, Burke LM. Nutrition and Athletic Performance (AND, DC and ACSM position). Journal of the Academy of Nutrition and Dietetics, 2016;116(3):501-528.
  3. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Institute of Medicine, National Academies Press, 2005.
  4. Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990;51(2):241-247.

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This calculator gives an estimate for general education. It is not medical advice and it is not a substitute for care from a qualified clinician. Report an error to info@daliahealth.com.