Macronutrient Calculator
Calculate your optimal daily protein, carbohydrate, and fat intake based on your personal stats, goals, and preferred diet approach.
Dietary Approaches Explained
Standard (Balanced Diet)
50% Carbs, 20% Protein, 30% Fat.
Emphasizes a variety of whole foods. Good for most people seeking stable energy and health.
Low-Carb
25% Carbs, 30% Protein, 45% Fat.
Reduces carbs to stimulate fat metabolism, may aid in weight loss and some metabolic conditions.
Ketogenic
5% Carbs, 20% Protein, 75% Fat.
Puts body into ketosis for rapid fat burning; focus on very low-carb veggies, healthy fats, moderate protein.
Athlete/Performance
55% Carbs, 25% Protein, 20% Fat.
Higher carbohydrates support training, competition, and recovery for active individuals.
Macronutrients: What They Do & Best Sources
Protein
Helps build and maintain muscles, organs, skin. Supports immune system and hormone production.
- Chicken, turkey, lean beef, fish, tofu, eggs
- Greek yogurt, cottage cheese, legumes, seitan
Carbohydrates
Primary energy source (especially for brain & muscles). Aids gut health when fiber-rich foods are chosen.
- Whole grains, brown rice, oats, quinoa
- Fruits, vegetables, beans, lentils
Fats
Supports cell health, hormone balance, nutrient absorption, and provides long-term energy reserves.
- Avocado, olive oil, fatty fish (salmon, sardines)
- Nuts, seeds, nut butters, coconut, dark chocolate
FAQs & Tips
- Customize your macros: Adjust meal frequency and dietary approach to suit your schedule and taste preferences.
- Protein for fat loss: Higher protein helps preserve lean mass on a calorie deficit.
- Carbs for performance: Don’t fear healthy carbs if you’re very active or an athlete!
- Healthy fats: Prioritize unsaturated fats for heart & metabolic health.
- Consistency is key: Balanced meals and habits matter more than daily fluctuations.
- See a registered dietitian or sports nutritionist for highly personalized nutrition advice.