Macronutrient Calculator
Calculate your optimal protein, carbohydrate, and fat intake based on your goals and body metrics.
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Macronutrient Breakdown
About Macronutrients
Macronutrients are the nutrients your body needs in large amounts for energy and bodily functions. The three primary macronutrients are:
- Protein: Essential for building and repairing tissues, producing enzymes and hormones (4 calories per gram)
- Carbohydrates: Your body’s main source of energy, especially for your brain and muscles (4 calories per gram)
- Fats: Important for energy storage, hormone production, and absorbing certain vitamins (9 calories per gram)
Balancing these macronutrients according to your goals can help optimize your nutrition and results.
Macronutrient Ratio Explanations:
- Balanced (30/40/30): 30% protein, 40% carbs, 30% fat – A good general ratio for maintenance and overall health
- High Protein (40/30/30): 40% protein, 30% carbs, 30% fat – Ideal for muscle building and fat loss
- Low Carb (40/20/40): 40% protein, 20% carbs, 40% fat – Good for weight loss and controlling blood sugar
- High Carb (25/50/25): 25% protein, 50% carbs, 25% fat – Suitable for endurance athletes and very active individuals
- Keto (25/5/70): 25% protein, 5% carbs, 70% fat – For those following a ketogenic diet to induce ketosis
Nutrition Tips:
- Focus on whole food sources of macronutrients rather than processed foods
- Choose lean proteins like chicken, fish, tofu, and legumes
- Select complex carbohydrates like whole grains, fruits, and vegetables
- Include healthy fats from sources like avocados, nuts, seeds, and olive oil
- Stay hydrated – water is essential for metabolizing all nutrients
- Adjust your ratios based on how your body responds and your energy levels
- Consider consulting with a nutritionist for personalized advice
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