Free calorie & nutrition tracking
Protein, Intakes and recommendations (NNR 2023)
General intake: In Nordic countries, protein intake is generally adequate for most adults, women consume around 70–80 g/day (17% E) and men around 90–100 g/day (19% E). Most people meet or exceed recommendations when total energy intake is sufficient.
Sustainability: A diet promoting health and ecological sustainability should shift from animal proteins toward plant-based sources. Red meat is recommended at no more than 350 g/week.
Vegan diet & Amino acids: Plant-based protein sources (except soy) have incomplete amino acid profiles. All essential amino acids must be secured by combining different plant protein sources throughout the day. Good sources: beans, lentils, peas, tofu, tempeh, seitan.
Plate model: In a mixed diet, the protein-rich main course fills ¼ of the plate. For vegan diets, a third-of-plate model is recommended (⅓ plant protein · ⅓ grains/potato · ⅓ vegetables) to ensure adequate protein and energy intake.
Set daily goals for micronutrients. Data fills automatically when foods include micronutrient info (Open Food Facts / Fineli).
ℹ️ Default values are based on EFSA Dietary Reference Values (DRV) and Nordic Nutrition Recommendations (NNR 2023). Iron, vitamin C, B6, magnesium, fluoride and selenium are sex-specific. You can adjust values yourself.
A macro calculator splits your daily calorie target into three macronutrients: protein, carbohydrates and fat. Calories tell you the total amount of energy, but macros tell you where that energy comes from. That matters. Two people can eat the same calories, but if one gets plenty of protein and the other barely any, the result shows up differently in the body, in fullness and in energy levels. With this tool you set yourself sensible macro targets and see how your day breaks down.
Protein builds and repairs muscle and keeps you full. It is especially important during weight loss, because enough protein protects muscle mass while you are in a deficit. Carbohydrates are the body's primary fuel and matter most if you move a lot. Fat is essential for hormone function and for absorbing fat-soluble vitamins. None of these is the enemy. Each has its job, and a good diet contains all three in a suitable ratio. One gram of protein and of carbohydrate holds about 4 kcal, while fat holds about 9 kcal per gram.
Start from your total calorie figure, which you get from the BMR calculator and your goal. A common and effective approach is to set protein first: around 1.6 to 2.2 grams per kilo of body weight suits most people who want to lose fat or build muscle. Fat is typically set at around 0.8 to 1 gram per kilo of body weight, and the remaining calories are filled with carbohydrates. In percentages many people land somewhere around 30/40/30 or 40/30/30 between protein, carbohydrate and fat, but the exact figures depend on your goal, your sport and your own preferences. In this calculator you can adjust the targets yourself and track them daily with the calorie calculator.
Macros are guidelines, not rules you have to hit to the gram. If protein is roughly met and total calories are in the right place, you already capture most of the benefit. You can move the carbohydrate-to-fat ratio around to suit your energy and preferences without the result suffering. If your training feels flat, try adding carbohydrate. If hunger is constant, add protein and fibre. Look at the trend across several days, because a single day tells you almost nothing. Remember these are estimates, not medical advice.
On top of macros you can also set targets for micronutrients, meaning vitamins and minerals. Not everyone needs to track them, but they are a useful extra if you want to make sure you get enough iron, fibre or vitamin D, for example. A varied diet usually handles micros on its own, but tracking reveals any gaps.
If you had to pick just one macro to track, it should be protein. It has three benefits that make it the most important nutrient for weight management. First, it fills you up effectively, so enough protein reduces the urge to snack and makes staying in a deficit easier. Second, it protects muscle mass when calories are scarce, so you lose fat rather than valuable muscle. Third, the body uses more energy to process protein than the other macros, so part of it is in a sense spent on digestion alone. In practice this means that when you keep protein on target and total calories in the right place, you have already captured most of the benefit. Good sources include chicken, fish, eggs, dairy, legumes and quark. If protein tends to fall short, raising it is often the simplest change that makes the clearest difference to how you feel and to your results.
The right macro split depends on what you are aiming for. In weight loss protein becomes the most important, because it protects muscle mass and keeps you full when calories are lower. Building muscle needs a small calorie surplus and enough of both protein and carbohydrate, so training has power and recovery goes smoothly. An endurance athlete often has a larger share of carbohydrate, because it is the main fuel for hard efforts. If your goal is simply to maintain weight and feel good, the exact split matters less, and it is enough to eat varied meals with protein roughly met. The key is that the split supports your particular daily life and goal. Try one setting for a couple of weeks, watch your energy and results, and then adjust if needed. Macros are a tool that makes the same amount of calories serve your goal in the best possible way.
Is the macro calculator free?
Yes, completely free and no sign-in required. Signing in saves your targets to the cloud and syncs them across devices.
How much protein do I need?
For most people a suitable range is around 1.6 to 2.2 grams per kilo of body weight per day when the goal is fat loss or muscle gain. The exact need varies by individual.
Do macros have to be perfect?
No. It is enough to be roughly on target with protein met. Flexibility with the rest does not ruin the result. For any health-related questions, turn to a professional.