Macro Calculator

Calculate your optimal macronutrient distribution

Measurement System

Height (cm)

Weight (kg)

Age (years)

Gender

Goal

Activity Level

Your Macronutrient Needs

Protein

–

Carbs

–

Fat

–

Sugar

–

Max recommended

Saturated Fat

–

Max recommended

Total Calories

–

Protein: – Carbs: – Fat: –

Macronutrient Food Examples

Protein Sources

Chicken, fish, tofu

Carb Sources

Oats, rice, fruits

Fat Sources

Avocado, nuts, oils

Sugar Sources

Fruits, sweets, soda

Saturated Fat Sources

Butter, red meat, cheese

About Macronutrients

Protein: 4 calories per gram (builds muscle)

Carbs: 4 calories per gram (energy source)

Fat: 9 calories per gram (hormone function)

Sugar: Limit to ≤10% of total calories

Saturated Fat: Limit to ≤10% of total calories

Consult a nutritionist for personalized advice.

Calculates daily macronutrient needs based on age, height, weight, activity level, and goals. For educational purposes only.

Macro Calculator

Macro Calculator

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