Calculate your daily macronutrient needs including protein, carbohydrates, and fat based on your goals, activity level, and body composition. Get personalized nutrition targets for optimal health and fitness results.
Macronutrients are the main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a crucial role in body function, energy production, and overall health. Understanding your individual macro needs helps optimize nutrition for your specific goals, whether that's weight loss, muscle gain, or maintaining health.
This macro calculator uses established formulas to estimate your daily caloric needs based on your Basal Metabolic Rate (BMR) and activity level, then distributes those calories across the three macronutrients according to proven ratios for different goals and dietary approaches.
Essential for muscle maintenance, immune function, and tissue repair
Primary energy source for brain and muscles during exercise
Essential for hormone production, vitamin absorption, and cell function
More accurate if you know your body fat percentage
| Distribution Type | Protein | Carbohydrates | Fat | Best For |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General health, maintenance |
| Low Fat | 30% | 55% | 15% | Heart health, endurance athletes |
| Low Carb | 40% | 20% | 40% | Weight loss, blood sugar control |
| High Protein | 40% | 30% | 30% | Muscle building, weight loss |
| Activity Level | Multiplier | Description | Examples |
|---|---|---|---|
| Sedentary | 1.2 | Little or no exercise | Desk job, minimal physical activity |
| Light | 1.375 | Light exercise 1-3 times/week | Walking, light yoga, casual sports |
| Moderate | 1.465 | Moderate exercise 4-5 times/week | Regular gym sessions, jogging |
| Active | 1.55 | Heavy exercise 6-7 times/week | Daily training, sports teams |
| Very Active | 1.725 | Very heavy exercise or physical job | Professional athletes, manual labor |
| Extra Active | 1.9 | Extremely active or physical job | Elite athletes, very demanding jobs |
| Goal | Protein (g/kg body weight) | Protein (g/lb body weight) | Notes |
|---|---|---|---|
| Sedentary Adult | 0.8 | 0.36 | Minimum RDA |
| Active Adult | 1.2-1.4 | 0.54-0.64 | Regular exercise |
| Endurance Athlete | 1.2-1.4 | 0.54-0.64 | Marathon, cycling |
| Strength Athlete | 1.6-2.2 | 0.73-1.0 | Muscle building |
| Weight Loss | 1.6-2.4 | 0.73-1.1 | Preserve muscle mass |
Pre-workout: 30-60g of easily digestible carbs 1-3 hours before exercise to fuel performance.
Post-workout: 0.5-1.2g per kg body weight within 30 minutes to replenish glycogen stores.
Complex Carbs: Whole grains, vegetables, legumes - provide sustained energy and fiber.
Simple Carbs: Fruits, dairy - quick energy, best around workouts or when glycogen is depleted.
Monitor Progress: Track weight, body composition, and performance over 2-4 weeks before making changes.
Increase Protein: If losing muscle during weight loss or not recovering well from workouts.
Adjust Carbs: Increase for high-intensity training, decrease for sedentary periods or insulin resistance.
Modify Fats: Increase if hormones are disrupted, decrease if calories need to come from protein/carbs.
| Condition/Goal | Protein | Carbs | Fat | Notes |
|---|---|---|---|---|
| Diabetes | Higher | Lower | Moderate | Focus on low glycemic carbs |
| Keto Diet | Moderate | Very Low (<5%) | High (70-80%) | Induces ketosis |
| Elderly (65+) | Higher | Moderate | Moderate | Prevent muscle loss |
| Pregnancy | Higher | Moderate | Higher | Consult healthcare provider |
Too Little Protein: Leads to muscle loss, poor recovery, and increased hunger during weight loss.
Extreme Low Fat: Can disrupt hormone production and reduce absorption of fat-soluble vitamins.
Too Many Carbs for Activity: Excess carbs stored as fat when not used for energy.
Not Adjusting for Changes: Macros should evolve with weight, activity, and goals.