Nutrition Calculator
Turn a daily calorie target into macro grams, fiber target, and simple per-meal planning numbers.
Daily Targets
Recommendations
Calculation Steps
How to use the nutrition targets
Turn a calorie target into daily macro numbers that are easier to split across meals.
Macros are calorie allocations
Protein and carbohydrates use 4 calories per gram, while fat uses 9 calories per gram. The calculator converts your percentages into grams.
Percentages are normalized
If protein, carbs, and fat do not add to 100%, the calculator scales them proportionally so the full calorie target is allocated.
Per-meal numbers are planning aids
Meal targets are the daily target divided by meals per day. They are useful for planning, but meals do not need to be identical.
Nutrition Calculator FAQ
Common questions about macro percentages, fiber, and daily target assumptions.
What if my macro percentages do not add to 100%?
They are normalized before grams are calculated. For example, 30/30/30 is treated as equal thirds rather than leaving 10% unassigned.
Is this a personalized diet plan?
No. It converts the calorie and macro targets you enter into planning numbers. Medical conditions, sport goals, and dietary restrictions can require different targets.
How is the fiber target calculated?
Fiber is estimated from grams per 1,000 calories. The default is a planning rule of thumb, and you can adjust it to match your own target.