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Macro calculator

Set your calorie target, choose a starting split and get daily protein, carbohydrate and fat targets. The calculation is a planning aid, not a prescription. Your total energy intake, food quality, preferences and medical needs matter more than a perfectly round macro number.

How to use the result

Start with a calorie target from the Dietly calorie calculator. Protein is entered separately because it is often the most practical macro to plan first. For active adults, a commonly used range is 1.6 to 2.2 grams per kilogram of body weight, but the right target depends on training, appetite, health and the rest of the diet.

The balanced preset leaves 30% of calories for fat; the rest becomes carbohydrate after protein is accounted for. The higher-protein preset mainly keeps fat a little lower so there is room for protein and carbohydrate. It is not a special metabolism hack. It is simply a way to make the arithmetic transparent.

Build meals, not macro-perfect days

Use the grams as a rough daily budget. Divide protein across meals if that makes eating easier, then fill the rest with foods you enjoy. Dietly food pages make it simple to find options: compare peanut butter, soy milk and white potatoes by their actual label data rather than by social-media labels such as good or bad.

Tracking can be useful for learning portions or for a short, specific goal. It is optional. If logging becomes stressful, step back and use the numbers as background information instead. People with a history of disordered eating, people who are pregnant, and anyone managing a medical condition should seek personal advice from a qualified clinician or dietitian.

Three practical presets

• Balanced: a starting point for varied eating without a specific performance goal.
• Higher protein: useful when dieting or strength training makes protein planning a priority.
• Higher fat: useful when you prefer fattier foods; it does not require a ketogenic diet.

Calories are fixed first. Every gram of protein or carbohydrate supplies roughly 4 kcal; every gram of fat supplies roughly 9 kcal. If the protein target is too high for the chosen calories, the calculator asks you to adjust rather than returning impossible macros.