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Macronutrient Calculator

Calculate your personalized macronutrient needs based on your body composition, activity level, and goals.

Personal Information
kg/cm
lb/in
Male
Female
Activity Level

Little to no exercise

Light exercise 1-3 days/week

Moderate exercise 3-5 days/week

Hard exercise 6-7 days/week

Very hard exercise, physical job

Goals
Lose Weight
Maintain
Gain Muscle
Lose 0 lb per week
Diet Style
Balanced
Well-rounded approach
Carbs: 40% • Protein: 30% • Fat: 30%
Low Carb
Reduced carbohydrates
Carbs: 20% • Protein: 40% • Fat: 40%
High Carb
Higher carbs for athletes
Carbs: 55% • Protein: 25% • Fat: 20%
Keto
Very low carb, high fat
Carbs: 5% • Protein: 25% • Fat: 70%
Custom
Set your own ratios

Sources

Medical Disclaimer: This calculator provides general nutritional guidance and is not a substitute for medical advice. Calorie and macronutrient needs vary based on individual factors including metabolism, medical conditions, medications, and activity levels. Always consult a qualified healthcare provider or registered dietitian for personalized recommendations, especially if you have health conditions or are taking medications.