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Calculate your optimal daily protein, carbohydrates, and fat intake based on your goals. Get personalized macronutrient ratios for weight loss, muscle gain, or maintenance using scientifically-backed formulas.
Medical Disclaimer: This calculator provides estimates for educational purposes. Consult a registered dietitian or healthcare provider for personalized nutrition advice.
30% protein, 40% carbs, 30% fat. Best for general health and sustainable weight management.
Enter your personal information including weight, height, age, and gender. Select your activity level and fitness goal (weight loss, maintenance, or muscle gain). Choose your preferred diet type to get customized macronutrient recommendations based on the Mifflin-St Jeor equation for BMR calculation.
Macronutrients are nutrients your body needs in large amounts. Protein (4 cal/g) builds and repairs tissues and supports immune function. Carbohydrates (4 cal/g) provide energy for physical and mental activities. Fats (9 cal/g) support hormone production, nutrient absorption, and cell membrane health.
Tracking macros provides more detailed nutritional information than counting calories alone because it ensures proper nutrient distribution. Different macro ratios can affect body composition, energy levels, satiety, and athletic performance differently even with the same total calorie intake.
This calculator uses scientifically validated formulas including the Mifflin-St Jeor equation for BMR and standard activity multipliers. Recommendations are based on current nutrition science and guidelines from organizations like the Academy of Nutrition and Dietetics.
This macro calculator is provided for educational and informational purposes only. The calculations are based on established formulas (Mifflin-St Jeor equation) and general nutritional guidelines, but they provide estimates that may not be suitable for everyone.
This tool is not a substitute for professional medical advice, diagnosis, or treatment. Before making significant changes to your diet or starting any nutrition program, consult with a registered dietitian, nutritionist, or healthcare provider, especially if you have:
Individual nutritional needs vary based on genetics, metabolism, health status, and other factors not captured by this calculator. Always seek personalized guidance from qualified healthcare professionals.