Enter your age, sex, height, weight, activity level and goal, and choose a plan. Your daily calorie target and the grams of protein, fat and carbs are shown in a pie chart and in a table that compares the 4 plans.
Enter height in cm and weight in kg. The results are estimates for healthy adults, not medical advice. If you have a condition that calls for adjusting what you eat, are pregnant or are still growing, talk with a doctor or a registered dietitian.
Result and graph
Enter your age, sex, height, weight and goal in the fields on the left and press "Calculate". The result and a pie chart will appear here.
Table of Contents
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What you can do on this page
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What is this calculation used for?
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How to Use
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Formulas and figures
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Symbols and terms
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Good to know before you start
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How to calculate it in Excel
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How to calculate it in Google Sheets
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How to calculate it in Python
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How to write it in LaTeX and other math languages (copy and paste)
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How to have ChatGPT do the calculation
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DataChef Features
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Related Features
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NumberChef Calculators List
What you can do on this page
- Enter your age, sex, height, weight, activity level and goal (lose, maintain or gain), and you see your daily calorie target and your daily grams of each macronutrient (protein, fat and carbs) on the spot
- Choose from 4 plans: balanced, low fat, low carb and high protein. A table compares the grams for all 4 plans at the same time. The balanced plan (protein 15%, fat 25%, carbs 60%) is a typical split inside the AMDR ranges of the US Dietary Reference Intakes
- A pie chart shows the split of your chosen plan, so you can see your macros at a glance
- It also calculates the limits for saturated fat and added sugars (such as table sugar). Both are "less than 10% of calories" in the Dietary Guidelines for Americans
- A plain-language explanation of the formulas and copy-and-paste formulas for Excel, Google Sheets and Python are all on this page
The results are estimates for healthy adults based on formulas. Everyone is different, and this is not medical advice. If you have a condition that calls for limiting or adjusting what you eat, such as diabetes or kidney disease, always follow the advice of your doctor or registered dietitian. If you are pregnant, breastfeeding or still growing, your needs are different, so check with a health professional first.
What is this calculation used for?
Planning a diet for strength training (counting macros)
When you train to change your body, what matters is not only your calories but also where they come from. Setting grams of protein, fat and carbs and building meals around them is a standard method, often called "counting macros". For example, with a calorie target of 2,000 kcal and the high protein plan (protein 35%), your daily protein goal is \(2000 \times 0.35 \div 4 = 175\) g.
Personal trainers use the same kind of calculation, "calories → ratio → grams". When your training goal changes, you just choose a new plan (ratio). That is easy once you understand how the formula works.
Protecting muscle and avoiding weight regain while dieting
When you eat less to lose weight, cutting protein too is thought to make you lose muscle along with fat. Less muscle means a lower BMR, which can make it harder to lose weight and easier to regain it.
If you know the idea of "cutting calories while keeping the protein share (or switching to the high protein plan)", you can avoid diets that only cut calories. This calculator also lets you check whether a fast goal, such as about 2 lb a week, puts your calorie target below your BMR.
Fueling plans for endurance sports such as running and cycling
In long endurance exercise, the main fuel is sugar stored in the muscles and liver (glycogen). So in sports nutrition, carbs are often planned higher, in share and in grams, during periods of heavy training.
The steps "estimate the energy from body weight and training, then turn it into grams with a ratio" are the same as on this page. Detailed planning for competition is a job for experts such as sports dietitians, but knowing your usual split in numbers is a good starting point for that talk.
Reading Nutrition Facts labels against your daily split
Packaged foods have Nutrition Facts labels, such as "Protein 20g, Total Fat 18g, Total Carbohydrate 75g", but without knowing your own daily goal you cannot tell whether that is a lot. If you know your goal is, for example, "protein 85 g, fat 63 g, carbs 340 g", you can estimate what share of your day the food is.
Fat has about 9 kcal per gram, more than twice as much as protein or carbs, so getting a feel for the grams can help you notice that "more of my calories came from fat than I thought".
Checking added sugars and saturated fat with numbers (preventing chronic disease)
Too much added sugar from sweet drinks and snacks, and too much saturated fat from fatty meat and butter, are linked to obesity and to heart and blood vessel disease. The Dietary Guidelines for Americans advise keeping each below 10% of calories. For someone eating 2,000 kcal a day, that is about 50 g of added sugars, and a single 12-ounce can of regular soda has about 39 g of sugar, which uses up most of it.
These limits are guides for the population as a whole, not a diagnosis of your own health. If you are worried about your checkup results, bring your numbers to a doctor or registered dietitian.
Formulas and figures
Daily calorie target (TDEE and goal adjustment)
Figure
Standard notation
(the usual math form)
\(E\)
\(=\)
\(B\)
\(\times\)
\(k\)
\(+\)
\(a\)
In words
(symbols replaced with words)
④
\(E\): daily calorie target (kcal/day)
\(=\)
①
\(B\): basal metabolic rate (kcal/day)
\(\times\)
②
\(k\): activity factor
\(+\)
③
\(a\): goal adjustment (kcal/day)
The formula in words
①
Take the
\(B\): basal metabolic rate (the calories you burn even at complete rest)
②
multiply it by the
\(k\): activity factor (a multiplier from 1 to 1.9 based on how active you are)
to get your maintenance calories (TDEE)
③
add the
\(a\): goal adjustment (negative to lose weight, positive to gain)
④
and you get the
\(E\): daily calorie target
Quick example
A 25-year-old man who is 170 cm (about 5 ft 7 in) tall and weighs 60 kg (about 132 lb) has a BMR of 1,542.5 kcal/day by the Mifflin-St Jeor formula. If he keeps doing moderate exercise (activity factor 1.465) and aims for mild weight loss (an adjustment of −250 kcal, about 0.5 lb a week), his calorie target is
\(E\): daily calorie target
\(=\)
BMR (1542.5)
\(\times\)
activity factor (1.465)
\(+\)
adjustment (−250)
\(1542.5 \times 1.465 = 2259.7625 \approx 2260\)
\(2260 - 250 = 2010\)
Key idea
By default, the BMR \(B\) comes from the Mifflin-St Jeor formula: for men \(B = 10W + 6.25H - 5A + 5\) and for women \(B = 10W + 6.25H - 5A - 161\), where \(W\) is weight in kg, \(H\) is height in cm and \(A\) is age. In pounds and inches, the same formula is \(B = 4.536W + 15.875H - 5A + 5\) for men (\(-161\) instead of \(+5\) for women). If you choose the Katch-McArdle formula, it finds your lean body mass from your body fat \(F\) and uses \(B = 370 + 21.6(1-F)W\) (with \(W\) in kg). For details, see the related "Calorie Calculator" and "TDEE Calculator" pages.
The goal adjustment \(a\) is 0 to maintain, ±250 kcal for about 0.5 lb a week, ±500 kcal for about 1 lb a week and ±1,000 kcal for about 2 lb a week. This comes from the common rule of thumb that 1 lb of body fat is roughly 3,500 kcal (\(500 \times 7 = 3500\), so cutting 500 kcal every day for a week is about 1 lb). In metric units, the same rule of thumb is about 7,700 kcal per kg, so the metric goals (0.25, 0.5 and 1 kg a week) use the same rounded 250, 500 and 1,000 kcal. Real weight change also depends on water and muscle, so it may not follow this rule exactly.
With fast weight loss (about 2 lb a week), your calorie target can fall below your BMR. Losing weight too fast can cost you muscle and make you feel unwell, so this calculator shows a warning. It is a good idea to start at a comfortable pace (0.5 to 1 lb a week).
Grams of each macronutrient (split ratio and calories per gram)
Figure
Standard notation
(the usual math form)
\(G\)
\(=\)
\(E\)
\(\times\)
\(r\)
\(\div\)
\(c\)
In words
(symbols replaced with words)
④
\(G\): grams of the nutrient (g/day)
\(=\)
①
\(E\): daily calorie target (kcal/day)
\(\times\)
②
\(r\): split ratio
\(\div\)
③
\(c\): calories per gram (kcal/g)
The formula in words
①
Out of the
\(E\): daily calorie target
②
take the part given by the
\(r\): split ratio (the share for that nutrient; for the balanced plan P 15%, F 25%, C 60%)
③
divide it by the
\(c\): calories per gram (4 for protein, 4 for carbs, 9 for fat)
to turn calories into grams
④
and you get the
\(G\): grams of the nutrient
Quick example
For a person with a daily calorie target of 2,000 kcal who chooses the balanced plan (protein 15%), the grams of protein are
\(G\): grams of protein
\(=\)
calorie target (2000)
\(\times\)
split ratio (0.15)
\(\div\)
calories per gram (4)
\(2000 \times 0.15 = 300\)
\(300 \div 4 = 75\)
Key idea
The split ratios \(r\) for each plan are: balanced P 15%, F 25%, C 60%; low fat P 27.5%, F 20%, C 52.5%; low carb P 30%, F 30%, C 40%; high protein P 35%, F 22.5%, C 42.5%.
The US Dietary Reference Intakes set AMDR ranges for adults: protein 10–35%, fat 20–35% and carbohydrate 45–65% of calories. The balanced plan is a typical split well inside all three ranges, so if you are unsure, choose it. The low fat plan is also inside the ranges (fat is right at the lower limit of 20%).
The low carb and high protein plans are examples of popular approaches in fitness and dieting, and they go outside the AMDR. In the low carb plan, carbs at 40% are below the lower limit of 45%. In the high protein plan, protein at 35% is at the upper limit and carbs at 42.5% are below 45%. If you choose these, understand that they are short-term splits for a specific purpose, such as sports or a weight-loss method.
The calories per gram \(c\) tell you how many kcal 1 g of the nutrient has. This calculator uses the Atwater factors (protein 4, fat 9, carbs 4 kcal/g), the same factors used for the calories on US Nutrition Facts labels.
Limits for added sugars and saturated fat
Figure
Standard notation
(the usual math form)
\(S\)
\(=\)
\(E\)
\(\times\)
\(u\)
\(\div\)
\(c\)
In words
(symbols replaced with words)
④
\(S\): limit in grams (g/day)
\(=\)
①
\(E\): daily calorie target (kcal/day)
\(\times\)
②
\(u\): upper limit share (added sugars 10%, saturated fat 10%)
\(\div\)
③
\(c\): calories per gram (kcal/g)
The formula in words
①
Out of the
\(E\): daily calorie target
②
keep the nutrient below the
\(u\): upper limit share (10% for added sugars, 10% for saturated fat)
③
divide by the
\(c\): calories per gram (4 for added sugars, as a carb; 9 for saturated fat, as a fat)
④
and you get the
\(S\): limit in grams
Quick example
For a person with a daily calorie target of 2,000 kcal, the limit for added sugars (10% of calories) is
\(S\): added sugars limit
\(=\)
calorie target (2000)
\(\times\)
upper limit share (0.10)
\(\div\)
calories per gram (4)
\(2000 \times 0.10 = 200\)
\(200 \div 4 = 50\)
Key idea
Eating too much saturated fat (found in fatty meat, butter and similar foods) raises LDL cholesterol in the blood, which is linked to a higher risk of heart and blood vessel disease. This calculator uses the Dietary Guidelines for Americans advice to keep saturated fat below 10% of calories (\(u = 0.10\)). For example, at 2,000 kcal that is about 22 g (\(2000 \times 0.10 \div 9 \approx 22\)). The American Heart Association suggests an even lower 5–6% for people who need to lower their LDL cholesterol.
Added sugars are sugars and syrups added to foods when they are prepared or processed. The Dietary Guidelines for Americans also say to keep them below 10% of calories, which matches the WHO advice on "free sugars" (below 10%, ideally below 5%). This calculator uses 10% (\(u = 0.10\)). Nutrition Facts labels list "Added Sugars" in grams, so you can compare them directly with your limit.
Neither limit means "safe as long as you stay under it". Think of each one as a line you should at least not go over.
Working out your macros takes 3 steps: (1) set your daily calorie target (BMR × activity factor + goal adjustment), (2) split it between the 3 nutrients with the ratios of your plan, and (3) divide by the Atwater factors (P 4, C 4, F 9 kcal/g) to get grams. The balanced plan (P 15%, F 25%, C 60%) is a typical split inside the US AMDR ranges. Every plan is an estimate for healthy adults; if you have a health condition, the advice of your doctor or registered dietitian comes first.
Symbols and terms
Symbols
| \(E\) | Your daily calorie target (kcal/day), your maintenance calories (TDEE) plus the goal adjustment. It is split between the 3 macronutrients. From the first letter of "energy". |
| \(B\) | Basal metabolic rate (BMR), an estimate of the calories you burn in a day even at complete rest (kcal/day). From the first letter of "basal". |
| \(k\) | The activity factor, a multiplier for how many times your BMR you burn in a day. This page uses 1 (no activity) and six levels from 1.2 to 1.9. |
| \(a\) | The goal adjustment (kcal/day). It is 0 to maintain, negative to lose weight (−250, −500 or −1,000) and positive to gain (+250, +500 or +1,000). From the first letter of "adjustment". |
| \(r\) | The split ratio, the share of your daily calorie target that comes from a nutrient (for example, 0.15 for protein in the balanced plan). From the first letter of "ratio". |
| \(u\) | The upper limit share, the largest share of your daily calorie target allowed for an item (0.10 = 10% for added sugars and 0.10 = 10% for saturated fat). From "upper limit". |
| \(c\) | Calories per gram (kcal/g), how many kcal 1 g of the nutrient has. This calculator uses the Atwater factors (protein 4, carbs 4, fat 9), the same as US Nutrition Facts labels. |
| \(G\) | The daily grams of the nutrient you want to find (g/day). From the first letter of "gram". |
| \(S\) | The limit in grams for added sugars or saturated fat (g/day), a line you should not go over. From "sugar" and "saturated fat". |
| \(W\) | Body weight in kg, used in the BMR formula (in pounds for the pounds-and-inches version). From the first letter of "weight". |
| \(H\) | Height in cm, used in the BMR formula (in inches for the pounds-and-inches version). From the first letter of "height". |
| \(A\) | Age in years, used in the BMR formula. From the first letter of "age". |
| \(F\) | Body fat percentage written as a decimal (for example, 20% → 0.20). Used in the Katch-McArdle formula. From the first letter of "fat". |
Terms
| macros (macronutrient split) | How your daily calories are split between protein, fat and carbohydrate, in percent or in grams. "Counting macros" or "IIFYM" means planning your meals by these grams. In Japan the same idea is called the "PFC balance". |
| macronutrients | Protein, fat and carbohydrate, the 3 nutrients that give the body energy (calories). Vitamins and minerals are not included because they have no calories. |
| protein | A nutrient that builds muscles, organs, skin and hair. Meat, fish, eggs, beans, soy foods and dairy products are rich in it. It has 4 kcal per gram (Atwater factor). |
| fat | An efficient energy source that is also used to make hormones and cell membranes. Oils, butter, fatty meat and nuts are rich in it. At 9 kcal per gram (Atwater factor), it has the most calories of the 3 macronutrients. |
| carbohydrate (carbs) | The main energy source for the body and brain. Rice, bread, pasta, potatoes, fruit and sugar are rich in it. It includes sugars and starches, which are digested for energy, and fiber, which is hard to digest. It has 4 kcal per gram (Atwater factor). |
| added sugars | Sugars, syrups and honey added to foods when they are prepared or processed. Sugars found naturally in fruit and milk are not included. Eating too much is linked to obesity and tooth decay. The Dietary Guidelines for Americans advise less than 10% of calories, and US Nutrition Facts labels list them separately. |
| saturated fat | A type of fat found mostly in animal foods, such as fatty meat, butter and lard. Too much raises LDL cholesterol in the blood and is linked to a higher risk of heart and blood vessel disease. The Dietary Guidelines for Americans advise less than 10% of calories, which this calculator uses as the limit. |
| TDEE (total daily energy expenditure) | The total calories you burn in a day (kcal/day), your BMR plus the calories used for exercise and daily activities. It is estimated as "BMR × activity factor". It is also called maintenance calories. See the related "TDEE Calculator" page for details. |
| BMR (basal metabolic rate) | The energy you use just to stay alive, for things like keeping your body temperature, breathing and a beating heart (kcal/day). On this page it is estimated with a formula (Mifflin-St Jeor or Katch-McArdle). |
| activity factor | A multiplier for how many extra calories you use for exercise and daily activities. Multiply your BMR by it to estimate TDEE. This page uses 1 (no activity) and six levels from 1.2 to 1.9. |
| lean body mass | The weight of your muscles, bones, organs and so on, which is your body weight minus your body fat. It is found as weight × (1 − body fat percentage). The Katch-McArdle formula estimates BMR from this value. |
| AMDR (Acceptable Macronutrient Distribution Range) | In the US Dietary Reference Intakes, the range of calories that can come from each macronutrient while lowering the risk of chronic disease and still getting enough of other nutrients. For adults, it is protein 10–35%, fat 20–35% and carbohydrate 45–65%. |
| Atwater factors | The energy per gram of each nutrient - protein 4, fat 9 and carbohydrate 4 kcal/g. They are also used for the calories on US Nutrition Facts labels. This calculator uses them to turn calories into grams. |
| Dietary Guidelines for Americans | The official US advice on healthy eating, updated every 5 years by the US Departments of Agriculture and of Health and Human Services. The 2020–2025 edition advises keeping both added sugars and saturated fat below 10% of calories, and uses the AMDR ranges from the Dietary Reference Intakes (DRI). The limits in this calculator are based on it. |
Good to know before you start
Here is what helps you use the calculation on this page with real understanding, not just by pressing the button.
| Percents (Grade 6) |
|
| Multiplying and dividing decimals (Grades 5–6) |
|
| Pie charts and percents (Grades 6–7) |
|
| Positive and negative numbers (Grade 7) |
|
| Rounding (Grades 4–5) |
|
How to calculate it in Excel
Copy the whole table below and paste it into cell A1 in Excel. It works as is.
Table to find the daily calorie target
| Sex (male or female) | male |
| Weight (lb) | 160 |
| Height (in) | 70 |
| Age (years) | 25 |
| Activity factor | 1.465 |
| Goal adjustment (kcal/day; 0 to maintain, negative to lose) | -250 |
| BMR (kcal/day) | =4.5359237*B2+15.875*B3-5*B4+IF(B1="male",5,-161) |
| TDEE, maintenance calories (kcal/day) | =ROUND(B7*B5,0) |
| Daily calorie target (kcal/day) | =B8+B6 |
Table to find the grams of each macronutrient
| Daily calorie target (kcal/day) | 2265 |
| Protein ratio | 0.15 |
| Fat ratio | 0.25 |
| Carbs ratio | 0.6 |
| Protein (g/day) | =ROUND(B1*B2/4,0) |
| Fat (g/day) | =ROUND(B1*B3/9,0) |
| Carbs (g/day) | =ROUND(B1*B4/4,0) |
Table to find the limits for added sugars and saturated fat
| Daily calorie target (kcal/day) | 2265 |
| Added sugars limit (g/day, 10% of calories) | =ROUND(B1*0.1/4,0) |
| Saturated fat limit (g/day, 10% of calories) | =ROUND(B1*0.1/9,0) |
After pasting, the upper rows are your inputs and the lower rows are calculated automatically. ROUND rounds to a whole number, and the calories per gram are the Atwater factors (protein 4, fat 9, carbs 4 kcal/g).
The BMR row in the first table uses the Mifflin-St Jeor formula in pounds and inches. Its IF function adds 5 if B1 is "male" and subtracts 161 otherwise (female). With the example numbers, you get a BMR of about 1717, a TDEE of 2515 and a calorie target of 2265.
The second table uses the balanced plan (0.15, 0.25, 0.6, a split inside the AMDR ranges) and gives protein 85, fat 63 and carbs 340. For low fat, change B2 to B4 to 0.275, 0.2 and 0.525; for low carb, 0.3, 0.3 and 0.4; for high protein, 0.35, 0.225 and 0.425.
The third table gives added sugars 57 and saturated fat 25. Just replace the numbers in column B with your own.
The BMR row in the first table uses the Mifflin-St Jeor formula in pounds and inches. Its IF function adds 5 if B1 is "male" and subtracts 161 otherwise (female). With the example numbers, you get a BMR of about 1717, a TDEE of 2515 and a calorie target of 2265.
The second table uses the balanced plan (0.15, 0.25, 0.6, a split inside the AMDR ranges) and gives protein 85, fat 63 and carbs 340. For low fat, change B2 to B4 to 0.275, 0.2 and 0.525; for low carb, 0.3, 0.3 and 0.4; for high protein, 0.35, 0.225 and 0.425.
The third table gives added sugars 57 and saturated fat 25. Just replace the numbers in column B with your own.
How to calculate it in Google Sheets
Copy the whole table below and paste it into cell A1 in Google Sheets. It works as is.
Table to find the daily calorie target
| Sex (male or female) | male |
| Weight (lb) | 160 |
| Height (in) | 70 |
| Age (years) | 25 |
| Activity factor | 1.465 |
| Goal adjustment (kcal/day; 0 to maintain, negative to lose) | -250 |
| BMR (kcal/day) | =4.5359237*B2+15.875*B3-5*B4+IF(B1="male",5,-161) |
| TDEE, maintenance calories (kcal/day) | =ROUND(B7*B5,0) |
| Daily calorie target (kcal/day) | =B8+B6 |
Table to find the grams of each macronutrient
| Daily calorie target (kcal/day) | 2265 |
| Protein ratio | 0.15 |
| Fat ratio | 0.25 |
| Carbs ratio | 0.6 |
| Protein (g/day) | =ROUND(B1*B2/4,0) |
| Fat (g/day) | =ROUND(B1*B3/9,0) |
| Carbs (g/day) | =ROUND(B1*B4/4,0) |
Table to find the limits for added sugars and saturated fat
| Daily calorie target (kcal/day) | 2265 |
| Added sugars limit (g/day, 10% of calories) | =ROUND(B1*0.1/4,0) |
| Saturated fat limit (g/day, 10% of calories) | =ROUND(B1*0.1/9,0) |
The same formulas as in Excel, including IF and ROUND, work as is. Copy the whole table, paste it into cell A1, and replace the numbers in column B with your own.
How to calculate it in Python
sex = "male" # "male" or "female"
age = 25 # age (years)
height_in = 70 # height (inches). 5 ft 10 in = 70 in
weight_lb = 160 # weight (lb)
activity_factor = 1.465 # activity factor (1.2 to 1.9. See the "TDEE Calculator" page for how to choose)
goal_adjust = -250 # goal adjustment (kcal/day. 0 to maintain, negative to lose, positive to gain)
protein_ratio = 0.15 # protein ratio (balanced plan, inside the US AMDR ranges)
fat_ratio = 0.25 # fat ratio
carb_ratio = 0.60 # carbs ratio
# BMR (Mifflin-St Jeor formula in pounds and inches) -> TDEE -> daily calorie target
bmr = 4.5359237 * weight_lb + 15.875 * height_in - 5 * age
bmr = bmr + 5 if sex == "male" else bmr - 161
tdee = round(bmr * activity_factor)
calories = tdee + goal_adjust
# Grams of each macronutrient (Atwater factors: protein 4, carbs 4, fat 9 kcal/g)
protein_g = round(calories * protein_ratio / 4)
fat_g = round(calories * fat_ratio / 9)
carb_g = round(calories * carb_ratio / 4)
# Limits (Dietary Guidelines for Americans: added sugars and saturated fat both below 10% of calories)
sugar_max_g = round(calories * 0.10 / 4)
sat_fat_max_g = round(calories * 0.10 / 9)
print(f"Daily calorie target: {calories} kcal/day")
print(f"Protein: {protein_g} g/day / Fat: {fat_g} g/day / Carbs: {carb_g} g/day")
print(f"Added sugars limit: {sugar_max_g} g/day / Saturated fat limit: {sat_fat_max_g} g/day")
Runs with the standard library only. Change the sex, age, height, weight, activity factor, goal adjustment and ratios at the top and run it. round() rounds to a whole number (almost the same as ordinary rounding). With the example numbers, you get a calorie target of 2265, protein 85, fat 63 and carbs 340.
How to write it in LaTeX and other math languages (copy and paste)
Daily calorie target (TDEE and goal adjustment)
E = B × k + a
E = B \times k + a
<math xmlns="http://www.w3.org/1998/Math/MathML" display="block">
<mrow>
<mi>E</mi><mo>=</mo>
<mi>B</mi><mo>×</mo><mi>k</mi>
<mo>+</mo><mi>a</mi>
</mrow>
</math>
E = B xx k + a
b*k + a
E := B*k + a;
E = B*k + a;
E = B × k + a
Grams of each macronutrient (split ratio and calories per gram)
G = E × r ÷ c
G = \dfrac{E \times r}{c}
<math xmlns="http://www.w3.org/1998/Math/MathML" display="block">
<mrow>
<mi>G</mi><mo>=</mo>
<mfrac>
<mrow><mi>E</mi><mo>×</mo><mi>r</mi></mrow>
<mi>c</mi>
</mfrac>
</mrow>
</math>
G = (E xx r) / c
e*r/c
G := E*r/c;
G = E*r/c;
G = E × r / c
Limits for added sugars and saturated fat
S = E × u ÷ c
S = \dfrac{E \times u}{c}
<math xmlns="http://www.w3.org/1998/Math/MathML" display="block">
<mrow>
<mi>S</mi><mo>=</mo>
<mfrac>
<mrow><mi>E</mi><mo>×</mo><mi>u</mi></mrow>
<mi>c</mi>
</mfrac>
</mrow>
</math>
S = (E xx u) / c
u*e/c
S := u*E/c;
S = u*E/c;
S = E × u / c
How to have ChatGPT do the calculation
You are an assistant for macronutrient (macro) calculations. Do the following calculation by actually running Python code, and base your answer only on the numbers from the execution result (do not answer by mental math or guessing). A 25-year-old man is 5 ft 10 in tall, weighs 160 lb and does moderate exercise (activity factor 1.465). He wants to lose weight slowly (−250 kcal a day). 1. Find his BMR with the Mifflin-St Jeor formula (men: BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age + 5; 1 lb = 0.45359237 kg, 1 in = 2.54 cm), multiply by the activity factor 1.465 and round to a whole number (TDEE), then add −250 kcal to get his daily calorie target. 2. Split the calorie target with the balanced plan (protein 15%, fat 25%, carbs 60%, a split inside the US AMDR ranges), divide by the Atwater factors (protein 4, carbs 4, fat 9 kcal/g), and round the grams of each nutrient to whole numbers. 3. Also find the limit for added sugars (10% of calories ÷ 4 kcal/g) and for saturated fat (10% of calories ÷ 9 kcal/g), both from the Dietary Guidelines for Americans. Show the formulas you used and the numbers from the execution result in a table. Also add a note that these are estimates for healthy adults, not medical advice.
How to Use
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1Enter your numbersType the numbers you want to calculate with into the input fields
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2CalculatePress the "Calculate" button
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3Check the resultThe result appears on the spot. The same page also explains the idea behind the calculation and the formula
DataChef Features
Easy and Free
Unlimited conversions for free.
No technical knowledge required.
Intuitive and user-friendly operation.
No technical knowledge required.
Intuitive and user-friendly operation.
No Registration Required
Available immediately after access.
Can be used without registering personal information.
Can be used without registering personal information.
Safe and Secure
Fully SSL encrypted communication.
Automatic file deletion by clicking "download".
Automatic file deletion by clicking "download".
Fast
High-speed site access
and rapid file conversion.
and rapid file conversion.
No Watermark
No watermark.
No attribution required.
No attribution required.
Commercial Use Available
Free for commercial use.
No need to contact us for commercial use permission.
No need to contact us for commercial use permission.
Related Features
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Protein Calculator (How Much Protein Do I Need per Day?)
Focuses on protein alone and calculates the US RDA and AMDR range
TDEE Calculator (Total Daily Energy Expenditure and How to Choose Your Activity Level)
Explains TDEE, which this page uses inside its calculation, including how to choose an activity factor
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