Macro Calculator

It is also called Macronutrient calculator, It provides information about Your body daily requirement of carbohydrates, proteins, and fats to acheive health or fitness goals.

Gender

Age (years)

Height (cm)

Weight (kg)

Activity Level

Goal

Macronutrient Distribution

Balanced (30/40/30)

Low Carb (40/30/30)

High Carb (25/55/20)

Keto (25/5/70)

Your Macronutrient Targets

Daily calorie target: 0 kcal

Protein: 0%

Carbs: 0%

Fat: 0%

Protein

(4 kcal per gram)

Carbohydrates

(4 kcal per gram)

Fat

(9 kcal per gram)

About Macronutrients

Protein: Essential for building and repairing tissues. Aim for 1.6-2.2g per kg of body weight for muscle building.

Carbohydrates: Primary energy source. Important for high-intensity exercise.

Fats: Necessary for hormone production and nutrient absorption. Focus on healthy unsaturated fats.

Tips for Success

Track your food intake using a nutrition app
Prioritize whole, unprocessed foods
Adjust ratios based on how your body responds
Stay consistent for at least 4 weeks before making changes