Macro Calculator
Calculate your daily macronutrient needs based on your age, gender, height, weight, activity level, and fitness goals. Get personalized protein, fat, and carbohydrate recommendations.
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Your Macronutrient Needs
Calories
0
Protein
0g
Carbohydrates
0g
Fats
0g
Macronutrient Ratios
| Macronutrient | Grams | Percentage | Calories |
|---|---|---|---|
| Protein | 0g | 0% | 0 |
| Carbohydrates | 0g | 0% | 0 |
| Fats | 0g | 0% | 0 |
About Macro Calculator
Macronutrients (or macros) are the nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each macronutrient plays a unique role in your body, and getting the right balance can help you achieve your health and fitness goals.
How Macronutrients Are Calculated
The calculator estimates your daily calorie needs based on your Basal Metabolic Rate (BMR) and activity level. Then it distributes these calories among the three macronutrients:
- Protein: Essential for muscle repair and growth. Typically 10-35% of total calories.
- Carbohydrates: Your body's primary energy source. Typically 45-65% of total calories.
- Fats: Important for hormone production and nutrient absorption. Typically 20-35% of total calories.
Adjusting for Your Goals
The calculator adjusts your macronutrient ratios based on your selected goal:
- Weight Loss: Higher protein percentage to preserve muscle mass, moderate fat, lower carbs.
- Weight Maintenance: Balanced macronutrient distribution.
- Weight Gain: Higher carbohydrate percentage to support energy needs for muscle growth.