Calculate your daily macros.
Type your weight, pick a goal. Get your protein, carbs, fat, and total calories — in one breath.
Used by 12,000+ KusWise users · Free · No sign-up.
- Bodyweight × goal-specific protein, fat, and carb coefficients — the same defaults dietitians use.
- Energy converted with the textbook 4 / 9 / 4 kcal-per-gram rule (protein / fat / carbs).
- Numbers update live as you slide your weight or pick a goal — nothing is saved on this device.
Adjust your weight or goal — numbers update live.
How macros add up to calories.
KusWise uses the same scientific rules dietitians do — energy values from the 4/9/4 rule, with macronutrient distribution within the Acceptable Macronutrient Distribution Range (AMDR) set by the U.S. National Academies of Medicine.
Energy per gram
Repairs muscle, supports immunity, very satiating.
Primary fuel; brain alone needs ~130 g/day.
Most calorie-dense — small grams, lots of energy.
Acceptable distribution (AMDR)
% of total daily calories — recommended ranges for adults 19+Lean toward the upper range when cutting to protect muscle.
Higher when training hard; lower when carbs upset you.
Don't drop below 20% — hormones and absorption need it.
How distribution shifts by goal
Higher carbs to fuel volume; protein well above RDA for hypertrophy.
Centered in AMDR — sustainable, easy to keep without thinking about it.
More protein preserves lean mass and reduces hunger in a deficit.
Sources: Institute of Medicine, Dietary Reference Intakes for Macronutrients (2005); International Society of Sports Nutrition position stand on protein (Jäger et al., 2017). These ranges are starting points — individual needs vary with activity, body composition, and medical context.
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