Macros Calculator
Calculate your daily macronutrient estimate — protein, fat, carbohydrate and fibre based on your body and selected energy target.
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Macros Calculator
Protein, Fat, Carbs & Fibre
Macronutrients — protein, fat and carbohydrates — provide most of the energy and building material in your diet. Coach Plum converts the selected energy target into a practical macro estimate and also lets you compare fixed macro ratios.
How is the personalised estimate calculated?
Protein: when body-fat percentage is supplied, protein is based on estimated lean mass at about 2.2 grams per kilogram of lean mass. Without body-fat data it uses 1.8 grams per kilogram of body weight.
Fat: 25% of the selected energy target is allocated to fat, with 9 kcal per gram used to convert that energy to grams.
Carbohydrate: energy remaining after protein and fat is allocated to carbohydrate using 4 kcal per gram.
Fibre: Coach Plum estimates fibre at 14 grams per 1,000 target kcal.
Preset macro ratios
The results page includes five fixed Protein / Carbohydrate / Fat presets: Balanced 30 / 40 / 30, Higher Protein 35 / 35 / 30, High Protein 40 / 30 / 30, Higher Carb 25 / 50 / 25 and Lower Carb 35 / 25 / 40.
Selecting a preset immediately updates the main Macronutrient Estimate table at the current energy target. Moving the energy-target slider then recalculates the selected ratio live. You can return to the personalised estimate at any time.
Why do macros change with the energy target?
Fat, carbohydrate, fibre and all fixed-ratio presets are calculated from the current target. As you move the target slider, Coach Plum recalculates those figures so the macro table remains consistent with the selected daily energy value.