Fitness💪
Macronutrients Calculator
Calculate your ideal macronutrient ratios based on your calorie needs, body type, and fitness goals. This calculator helps you determine how much protein, carbohydrates, and fat you should consume daily.
Macronutrients Calculator
Use the calculator below
Formula Explanation
How this calculator works
Macronutrients are the three main nutrients that provide energy to your body:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fat: 9 calories per gram
This calculator determines your macronutrient needs based on your total daily calorie requirements and your specific goal:
Weight Loss:
- Protein: 40% of total calories (or 1.6-2.2g per kg of body weight)
- Fat: 30% of total calories
- Carbohydrates: 30% of total calories
Maintenance:
- Protein: 30% of total calories (or 1.2-1.6g per kg of body weight)
- Fat: 30% of total calories
- Carbohydrates: 40% of total calories
Muscle Gain:
- Protein: 30% of total calories (or 1.6-2.2g per kg of body weight)
- Fat: 25% of total calories
- Carbohydrates: 45% of total calories
The calculator also allows for custom adjustments to these ratios based on individual preferences and needs.