Macronutrient Calculator
Calculate your optimal macronutrient split for your diet. Support for Keto, High Protein, Low Carb, and Custom diet plans.
A macro calculator determines your optimal daily intake of protein, carbohydrates, and fat based on your goals, body composition, and activity level.
Examples
Keto Diet
Muscle Gain
Frequently Asked Questions
What are the best protein sources?
Does meal timing matter?
Quick Tips
- •Adjust targets based on how your body responds over 2-4 weeks rather than changing daily.
- •Prioritize hitting your protein target first, then distribute remaining calories between carbs and fats.
- •Use a food tracking app for the first few weeks to calibrate your sense of portion sizes.
A macro calculator determines your optimal daily intake of protein, carbohydrates, and fat based on your goals, body composition, and activity level.
How to Use This Calculator
Enter your stats (age, sex, height, weight) and activity level. Choose a diet style (e.g. balanced, low-carb, high-protein) or set custom percentages for carbs, protein, and fat. Click Calculate to see your daily targets in grams and a calorie breakdown. Adjust as needed to match your preferences.
Understanding the Formula
Macronutrients are calculated based on your target calories (TDEE adjusted for goals). 1g Protein = 4 cal, 1g Carbs = 4 cal, 1g Fat = 9 cal.
Examples
Keto Diet
A ketogenic diet focuses on very low carbs and high fats to move the body into ketosis.
Muscle Gain
A high protein diet combined with a calorie surplus is ideal for muscle hypertrophy.
Frequently Asked Questions
What are the best protein sources?
Lean meats, fish, eggs, dairy, beans, and lentils are excellent protein sources.
Does meal timing matter?
Consistency in total daily intake is usually more important than the specific timing of each meal.
Assumptions & Limitations
- Calorie estimates are based on the Mifflin-St Jeor equation, which may not reflect individual metabolic differences.
- Does not account for medical conditions or medications that affect metabolism.
- Activity level multipliers are approximations — actual calorie burn varies by individual.