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Macronutrient Calculator

Calculate optimal carbs, protein, and fat ratios based on your goals.

Macronutrient Calculator

Estimate your daily calories and macro split (protein, fat, carbs) based on your goals.

Inputs

Sex

Age (years)

Height (cm)

Weight (kg)

Activity level

Goal

Protein per kg (g/kg)

Fat as % of calories (%)

Use custom calories

How this calculator works

We estimate daily energy using the Mifflin–St Jeor equation and an activity factor. Your goal adjusts calories (lose: -20%, maintain: 0%, gain: +15%). Protein is set by grams per kg of body weight, fat by percentage of calories, and carbohydrates fill the remaining calories. This tool is for educational purposes only and not medical advice.