Macro Nutrition Calculator
Calculate your optimal daily macronutrient intake for your fitness goals. Determine protein, carbs, and fat needs based on age, weight, activity level, and goals.
Step 1: Personal Information
Macronutrient Basics
• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fat: 9 calories per gram
• Alcohol: 7 calories per gram (not a nutrient)
Step 2: Activity & Goals
Activity Level Guide
Sedentary: Office job, little exercise
Light: Light exercise 1-3 days/week
Moderate: Moderate exercise 3-5 days/week
Very Active: Hard exercise 6-7 days/week
Extreme: Very hard exercise & physical job
Daily Macronutrient Needs
Total Daily Calories
Detailed Breakdown
Diet Type Comparison
| Diet Type | Protein % | Carbs % | Fat % | Best For |
|---|
Macro Calculation Formulas
Step 1: Calculate Basal Metabolic Rate (BMR)
For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5
For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161
Step 2: Adjust for Activity Level (TDEE)
Total Daily Energy Expenditure = BMR × Activity Multiplier
Sedentary: × 1.2
Light Activity: × 1.375
Moderate Activity: × 1.55
Very Active: × 1.725
Extremely Active: × 1.9
Step 3: Adjust for Goals
Weight Loss: TDEE – 500 calories (0.5kg/week loss)
Maintain Weight: TDEE
Weight Gain: TDEE + 300 calories (slow gain)
Then calculate macros based on selected diet ratio.
Example Calculation
Example: 30-year-old male, 80kg, 180cm, moderately active
1. BMR = 10×80 + 6.25×180 – 5×30 + 5 = 800 + 1125 – 150 + 5 = 1780 calories
2. TDEE = 1780 × 1.55 (moderate) = 2759 calories
3. For weight loss: 2759 – 500 = 2259 calories
4. Balanced diet (30/40/30):
• Protein: 2259 × 0.30 ÷ 4 = 169g
• Carbs: 2259 × 0.40 ÷ 4 = 226g
• Fat: 2259 × 0.30 ÷ 9 = 75g
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