Macro Calculator
Calculate your daily macronutrient needs (protein, carbs, fats) based on your goals, activity level, and diet preferences.
Calculator
Calculator Details
Enter your information to calculate results
Results
2000
Total Daily Calories
125g
Protein
25% • 500 cal
225g
Carbs
45% • 900 cal
67g
Fat
30% • 600 cal
How It Works
How Macronutrient Calculation Works
Our macro calculator uses your personal stats to determine optimal macronutrient distribution:
- TDEE Calculation: Uses Mifflin-St Jeor equation for accurate calorie needs
- Goal Adjustment: Modifies calories based on weight loss/gain goals
- Macro Distribution: Adjusts protein, carbs, and fats based on diet type
- Activity Factor: Accounts for exercise and daily activity levels
Examples
Macro Distribution Examples
Balanced Diet: 25% protein, 45% carbs, 30% fat
High Protein: 35% protein, 35% carbs, 30% fat
Low Carb: 30% protein, 20% carbs, 50% fat
Ketogenic: 25% protein, 5% carbs, 70% fat
Compare
Choosing the Right Macro Split
- Weight Loss: Higher protein helps preserve muscle mass
- Muscle Gain: Adequate protein (1.6-2.2g/kg) with sufficient carbs
- Endurance Sports: Higher carbohydrate intake for energy
- Keto Diet: Very low carbs to maintain ketosis
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