Turn a calorie target into a practical plate.
Quick answer
Choose your calorie target and preferred protein and fat percentages. Vitalo calculates the remaining carbohydrate allowance.
Your result
Add your details and calculate to see an estimate with a clear explanation and useful supporting numbers.
How it works
Protein and carbohydrate provide about four calories per gram, while fat provides about nine. The best split depends on food preferences, training, and medical context.
Source: USDA Dietary Reference IntakesKeep in mind
This tool divides a calorie target; it does not determine whether that calorie target or macro split is appropriate for you.
Vitalo tools provide general education, not medical advice, diagnosis, or treatment.
Clear answers
Protein and carbohydrate provide about four calories per gram, while fat provides about nine. The best split depends on food preferences, training, and medical context.
This tool divides a calorie target; it does not determine whether that calorie target or macro split is appropriate for you.
No. This free tool provides a general educational estimate and cannot diagnose a condition or replace advice from a qualified healthcare professional.
Vitalo journal
Divide an appropriate daily protein target across meals you enjoy. See flexible examples, weighed food portions, and what the 30 g myth gets wrong.
Estimate the calories that support weight maintenance, understand the formula, and check the result against your ordinary routine—not one weigh-in.
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