Macro calculator
Pick your goal and profile; your daily protein, carb and fat grams appear instantly.
See your macros after every meal
NutriOS sets these macro targets; a photo of your plate or a barcode adds protein, carbs and fat for every item.
How are macros calculated?
- Find your daily calorie target: BMR × activity factor, ± a deficit or surplus for your goal.
- Protein: 2 g per kg of body weight, the upper end of what is advised to protect muscle while losing weight.
- Fat: 25% of calories (1 g fat = 9 kcal).
- Carbs: the remaining calories (1 g = 4 kcal).
The NutriOS app sets your macro targets with this split and shows the grams left after every meal.
What about keto or high-protein diets?
On a ketogenic diet carbs are limited to 20–50 g a day and the rest comes from fat. This calculator gives a balanced split; for special diets, set ratios with a dietitian.
FAQ
How do I calculate macros?
Find your daily calorie target first. Protein is 2 g per kg, fat is 25% of calories, and the rest goes to carbs.
Why keep protein high when losing weight?
In a deficit, enough protein reduces muscle loss and helps you feel full.
How do I track my macros?
You need to add up protein, carbs and fat for everything you eat. NutriOS does it automatically from photos, barcodes and search.