Macronutrient Calculator
Determine your daily calorie needs and ideal macronutrient split (protein, carbs, fat) based on your personal data, activity level, and fitness goal.
Step 1: Personal Information
30
75 kg
175 cm
Why these matter
Age, gender, weight and height are used to calculate your Basal Metabolic Rate (BMR) via the Mifflin‑St Jeor equation, the foundation for your daily energy needs.
Step 2: Goals & Activity
About your macros
Protein = 4 kcal/g, Carbs = 4 kcal/g, Fat = 9 kcal/g. Adjust ratios based on your preferences or athletic needs.
Your Daily Macronutrient Targets
Summary
Diet Comparison
Detailed Breakdown
Daily Calorie Target
2,450 kcal
Based on maintenance with light activity
Protein (g)
184 g
Carbohydrates (g)
245 g
Fats (g)
82 g
BMR / TDEE
1,700 / 2,450
Compare Different Diet Plans
| Diet Plan | Protein (g) | Carbs (g) | Fat (g) | Calories |
|---|
Macro Split & Calories per Gram
Macronutrient energy values
Protein: 4 kcal/g | Carbohydrates: 4 kcal/g | Fat: 9 kcal/g
Your daily intake is adjusted to meet your calorie target.
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