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Nutrition & Macro Calculators
Turn a calorie target into practical nutrition numbers. Plan macros and fiber, or total the calories in foods and recipes using nutrition information you supply.
Find the right calculator
Macro Calculator
Turn a calorie target into protein, carbs, and fat.
Open calculatorProtein Calculator
Compare daily protein amounts using an adjustable factor.
Open calculatorFiber Calculator
Estimate fiber using the 14 g per 1,000 kcal guideline.
Open calculatorMeal Calorie Calculator
Add food portions to total a meal's calories and macros.
Open calculatorRecipe Calorie Calculator
Total a recipe and divide it into equal servings.
Open calculatorMake sense of your results
Calories describe energy, while protein, carbohydrate, fat, and fiber tell you more about what supplies it. Use these tools together with food variety, portions, and your preferences. Meal and recipe results depend on accurate labels or food database entries; they do not identify food from a photo.
Frequently asked questions
Do I need a calorie target before calculating macros?+
A calorie target makes percentage-based macro calculations possible. The protein calculator can work directly from body weight and a selected protein factor.
Why do label calories differ from macro calories?+
Nutrition-label rounding, fiber, sugar alcohols, and food-specific energy factors can produce differences from the basic 4/4/9 calculation.
Can I calculate a homemade recipe?+
Yes. Enter the ingredient amounts and their calorie values, then divide the total by the number of portions the recipe actually makes.
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Your numbers are a starting point. Make them a habit.
Use HedgePal to log meals, monitor calories, track macros, and follow your progress — one day at a time.