Free macro tool

Macro calculator

Enter your sex, age, height, weight, activity level, and goal to split a daily calorie target into protein, carb, and fat grams. This is education only, not a personalized medical nutrition prescription.

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Free, no accountSources on the pageNothing is stored

Tool rhythm

Use the tool, then carry forwardthe context that matters.

Each page turns a narrow question into clearer prep: what you entered, what is still missing, and what would be worth discussing with a licensed clinician.

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In practice

Start with the numbers, notes, or checklist items you already have.
Treat the result as education and visit prep, not a medical decision.
Use the handoff when your own records can add useful context.

Interactive worksheet

Work the question here, then decide what to carry forward.

Each public tool keeps the input, result, source basis, and safety boundary in one place. When your own records matter, sign in and bring the context into Ojava Coach.

Macro tool

Macro calculator

Units

Biological sexAge, years

Height, feetHeight, inches

Weight, poundsActivity levelGoal

109g protein / 268g carbs / 72g fatFrom a 2155 kcal/day target, Ojava splits 109 g protein, 268 g carbs, and 72 g fat (20/50/30%).

Calorie target2155 kcal/day (20% protein, 50% carbs, 30% fat).

Questions to bring forward

How should I distribute these grams across my meals?
Should my protein target change if my training volume changes?
What would a registered dietitian want to verify before I use this split?

Macro gram targets are general-wellness education built from the Mifflin-St Jeor calorie estimate and a published macronutrient distribution range. This is not a personalized medical nutrition prescription, does not diagnose a metabolic or eating condition, and does not replace guidance from a registered dietitian or clinician, especially during pregnancy, breastfeeding, or with kidney or liver disease.

Scientific references

A new predictive equation for resting energy expenditure in healthy individualsMifflin, St Jeor, Hill, et al., 1990.Supports the Mifflin-St Jeor resting energy expenditure equation used for the public calorie estimate. It does not diagnose a metabolic condition or replace individualized dietitian guidance.
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino AcidsInstitute of Medicine (US) Panel on Macronutrients, 2005.Supports the Acceptable Macronutrient Distribution Range used to frame the public protein, carbohydrate, and fat split. It does not prescribe an individualized diet or treat a medical condition.
International Society of Sports Nutrition Position Stand: protein and exerciseJager, Kerksick, Campbell, et al., 2017.Supports the 20 to 40g per-serving educational range for healthy exercising people. It does not prescribe protein grams, diagnose deficiency, or replace clinician or dietitian guidance.

Bring this split into Ojava Coach

Use it well

Enter the values or context you already have.
Review the local result before sign-in.
Use the Coach handoff only when you want a deeper record-aware conversation.

The clinical boundary and source basis stay attached to the result, then repeat once at the page close.

Research and source basis

A new predictive equation for resting energy expenditure in healthy individualsMifflin, St Jeor, Hill, et al., 1990. Supports the Mifflin-St Jeor resting energy expenditure equation used for the public calorie estimate. It does not diagnose a metabolic condition or replace individualized dietitian guidance.
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino AcidsInstitute of Medicine (US) Panel on Macronutrients, 2005. Supports the Acceptable Macronutrient Distribution Range used to frame the public protein, carbohydrate, and fat split. It does not prescribe an individualized diet or treat a medical condition.
International Society of Sports Nutrition Position Stand: protein and exerciseJager, Kerksick, Campbell, et al., 2017. Supports the 20 to 40g per-serving educational range for healthy exercising people. It does not prescribe protein grams, diagnose deficiency, or replace clinician or dietitian guidance.

Back to all free tools

These tools are education and visit prep only. They do not diagnose, prescribe, order labs, determine screening eligibility, clear medication safety, detect conditions, triage emergencies, or replace your clinician.

What Ojava keeps clear

A calm place to understand the pattern before your next step

Ojava organizes health records, wearable trends, medication context, and visit prep in one view. It explains what signals generally mean and keeps clinician decisions where they belong.

Start with your records Read the guides

How the pieces sit togetherThree principles

Your data stays contextual

Daily signals, accepted records, and notes are reviewed together so one lab, symptom, or wearable trend is not treated as an isolated clue.

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Ojava prepares questions and context. It does not diagnose, prescribe, dose, order labs, or replace licensed care.

One record, many moments

The same structure supports a morning check, a new lab review, and a visit packet when you need it.