Macro Calculator | Cook EZ
Split a calorie target into protein, carbohydrate, and fat using the same gram-per-kg rules as the Cook EZ app.
How the gram split is chosen
Protein is set from body weight: 1.6 g per kilogram for most goals, 2.0 g per kilogram for recomp, then clamped between 0.8 and 2.2 g per kilogram.
Fat takes about 30% of calories (clamped between 25% and 35%). Remaining calories become carbohydrate at 4 kcal per gram. Fat uses 9 kcal per gram.
The bars show each macro as a share of the calorie target. Change the kcal figure if you already have a number from the TDEE calculator.
These grams are a planning split, not a medical prescription. People with kidney disease, diabetes, or a history of disordered eating should talk to a clinician before chasing a macro target.
Atwater factors: 4 / 4 / 9 kcal per gram
Cook it in Cook EZ
Photograph the dish or type the name. The app writes the recipe for your allergies, equipment, and time, then logs the plate if you want the calories.