Macronutrient Calculator

Find the right macronutrient mix using this calculator based on your age, gender, height, weight, and physical activity level.

Macros Calculator

How to use the macronutrient calculator information

Macronutrients are the food components that give your body energy. The three main macronutrients are protein, carbohydrates, and fats. The calculator gives your daily calorie allowance and macro mix.

How to calculate macronutrient mix

Finding the right macro mix depends on your activity level and weight loss goals. This is referred to as “counting macros.” Another common diet is “If It Fits Your Macros” (IIFYM). Here are a few steps to calculate your macros.

Compute your total daily energy expenditure (TDEE)

Your TDEE is how much energy your body needs to function properly. To find this data, use the TDEE calculator and basal metabolic rate (BMR) calculator.

The equation is as follows: TDEE = BMR x Activity

Find daily calorie intake

Use the TDEE calculator to determine the number of calories needed to do the following activities.

  • Maintain current weight
  • Lose weight
  • Gain muscle

To maintain your current weight, you just consume the calories needed to maintain your weight. If you want to lose weight, you’ll eat fewer calories. To gain muscle weight, you’ll consume more calories.

Macronutrient calculator breakdown

Now, find out the right mix of macronutrients within your calorie parameters.

Your fitness and weight loss goals will be the basis of the percentage of each macro your diet should consist of. If you are training for a marathon you would probably need to eat more carbs.

Endurance athlete macro needs

For competitive athletes, carbohydrates are the predominant fuel source for muscles. In this situation, carbs must be readily available as a fuel source.

Macro needs for muscle building

A high protein diet with a weight training program can improve body composition and boost lean muscle mass.

Weight loss macro mix

Ketogenic diets and low-carb diets are popular. They are often used by people that want to lose weight. These diets are super low in carbohydrates, usually, less than 50 grams per day. For these diets, the calories proportion comes from fat.

Macro counting for health

Counting macros is an easy way to target any fitness goal. It works for weight loss, muscle building, or just maintaining a healthy lifestyle.

When you know how many grams of each macro you need to consume on a daily basis, you can divide it up by meals and snacks to create a nutritious diet plan.