Protein Intake Calculator — evidence-based tool to check your protein intake. Includes formula, tips, and interpretation guide.
Protein kcal = Protein g × 4. Carbohydrate kcal = Carb g × 4. Fat kcal = Fat g × 9.
Carbs g = (Total kcal − Protein kcal − Fat kcal) ÷ 4
Worked example: 2,200 kcal target, 80 kg male. Protein: 80 kg × 2.0g = 160g protein = 640 kcal. Fat: 80 kg × 1.0g = 80g fat = 720 kcal. Remaining for carbs: 2,200 − 640 − 720 = 840 kcal ÷ 4 = 210g carbohydrate. Split: 29% protein / 38% carb / 33% fat — a balanced macro profile suited to body recomposition.