Free tool
The calculator that shows its working
Your calories, your macros, and how many grams of each food hit them. Every step is on the page, so you can check it.
Start here
Your weight and a goal. That is all it needs to give your calories and protein for the day.
2,772 kcal a day
256 g protein a day, in grams of protein
Grams of protein, not of food: about 825 g of chicken breast carries 256 g of protein.
The working
- 105 kg × 2.2 = 231 lb
- 231 lb × 12 = 2,772 kcal to maintain
- 37% × 2,772 kcal ÷ 4 kcal a gram = 256 g of protein
Want Pacer to track the day against targets like these? For body fat, a target weight and a timeline, try the goal calculator.
Start tracking in PacerGo deeper
Meals, food density, food swaps, calories and macros, and how every number is made.
It opens on a sample person, 105 kg and aiming for 85 kg. Put in your own weights on the tab. Nothing you type is sent anywhere.
Meals
Per-meal targets
What one meal should aim for, so the day adds up without counting every bite.
Each meal Lunch & dinner
1,120 kcal
- Protein
- 104 g
- Fat
- 31 g
- Carbs
- 98 g
- Fibre
- 17 g
These are grams of protein, fat, carbs and fibre, not how much food to weigh. The Food density tab turns a target into an amount for your scale.
A day divides evenly between its meals. With an afternoon snack, the snack takes 15% of the day and the meals share the rest.
Build your day
Pick a protein, a carb, a vegetable and a cooking fat for each meal, and the planner weighs out each one to hit that meal's targets. It follows the meals a day chosen above.
The day planner opens here once the page has loaded.
The day you plan here is not saved. Only the days you save are kept, in this browser and nowhere else.
Food density
Food is weighed by the macros it carries: 100 g of chicken breast is 31 g of protein, not 100 g.
How much do I need?
Turn a macro target into the amount of food to put on the scale.
100 g of chicken breast = 31 g protein, 0 g carbs, 3.6 g fat, 165 kcal
One meal's protein target, from the Calories and macros tab: 104 g.
You need about 335 g of chicken breast for 104 g of protein.
- 103.9 g protein
- 0 g carbs
- 12.1 g fat
- 553 kcal
Swap one food for another
Keep the same protein (or carbs, or fat) and see what else changes.
150 g of chicken breast is about 185 g of salmon for the same 46.5 g of protein.
- +133 kcal
- +18.7 g fat
Salmon brings its own fat, so you can skip the added oil.
Calories & macros
Your weights
- 105 kg × 2.2 = 231 lb, and 85 kg × 2.2 = 187 lb
- A deficit of 528 kcal a day: about 0.48 kg a week to start.
Maintenance is bodyweight in pounds × 12, and the daily target is goal bodyweight in pounds × 12. A cut is held to a sustainable pace of at most 0.75% of bodyweight a week.
Daily target and macros
Follows the goal. Type over it to round it, or to try another number.
Grams of each macro, not food weight.
- Protein 208 g 37% × 2,244 kcal ÷ 4 kcal a gram
- Fat 62 g 25% × 2,244 kcal ÷ 9 kcal a gram
- Carbs 196 g 35% × 2,244 kcal ÷ 4 kcal a gram
- Fibre 34 g 3% × 2,244 kcal ÷ 2 kcal a gram
How it works
No black box
Every tab here shows its working. This is the method behind it.
Maintenance is bodyweight in pounds × 12, and the daily target is goal bodyweight in pounds × 12. A cut is held to a sustainable pace of at most 0.75% of bodyweight a week.
Calories split 37% protein, 25% fat, 35% carbs and 3% fibre, then become grams at 4 kcal a gram for protein and carbs, 9 for fat and 2 for fibre.
A day divides evenly between its meals. With an afternoon snack, the snack takes 15% of the day and the meals share the rest.
Food is weighed by the macros it carries: 100 g of chicken breast is 31 g of protein, not 100 g.
This calculator runs on the web app's own calculation engine, read in place rather than copied.
General guidance, not medical or dietary advice. Values are approximate and shift with brand, cut and cooking. Aim for the range, not the exact gram.
Start with Pacer
The same numbers, every day: onboarding works them out for you.