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Macro Calculator

Calculate your daily macronutrient needs in grams based on calorie intake and desired protein, carb, and fat percentages.

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๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Macro Calculator

Macronutrients โ€” protein, carbohydrates, and fat โ€” are the three main nutrients your body needs in large quantities for energy, growth, and repair. Knowing how many grams of each macro to eat per day helps you design a diet that supports your specific goals, whether that is weight loss, muscle building, or general health maintenance.

How Macros Are Calculated

Each macronutrient provides a different amount of energy: protein and carbohydrates each provide 4 kcal per gram, while fat provides 9 kcal per gram. This calculator converts your chosen percentages into grams based on your total daily calorie target. Make sure your percentages add up to 100% for accurate results.

Recommended Macro Splits

There is no single ideal macro split โ€” it depends on your goals and activity level. A common balanced approach is 30% protein, 40% carbohydrates, and 30% fat. For endurance athletes, a higher carbohydrate percentage may be beneficial. For those focused on fat loss, higher protein helps preserve muscle mass. The Danish dietary guidelines (De officielle kostrรฅd) recommend a balanced diet rich in vegetables, whole grains, and lean protein sources.

Frequently Asked Questions

What is macro food?

The three macros in food are carbohydrates, proteins, and fats. There are also micronutrients like vitamins and minerals, which are important for health but do not provide calories on their own. When people count their macros, they track the grams of carbohydrates, fat, and protein in their diet.

How do I get 30 g protein for breakfast?

One scoop of protein powder typically provides about 20-30 grams on its own, and you can boost it with peanut butter (22 grams of protein per 100 grams), Greek yoghurt, cottage cheese, and some hemp seeds (11 grams of protein per 2-3 tablespoons).

What is my macro split?

Macro split: Protein, carbohydrate, and fat. The commonly recommended split is 15-20% protein, 55-60% carbohydrate, and 25-30% fat. However, there are many different approaches and you should of course consider your knowledge of your own body and food preferences.

Are oats rich in protein?

Oats are a fairly good source of protein with 12.9 grams per 100 grams. That is not quite as much as some of the most protein-rich foods, such as raw soybeans (36 grams per 100 grams) and chicken breast (22 grams per 100 grams).

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