Printed on 2/13/2026
For informational purposes only. This is not medical advice.
Macronutrients — protein, carbohydrates, and fat — are the three main nutrients your body needs in large amounts. This calculator estimates your daily macronutrient targets based on your total calorie needs and fitness goal. It uses a balanced split approach that can be adjusted for weight loss (cutting), maintenance, or muscle gain (bulking).
Formula: Protein: 30% of calories ÷ 4, Carbs: 40% ÷ 4, Fat: 30% ÷ 9
Disclaimer: This tool is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your health.
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Macronutrients are nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Each plays a distinct role — protein builds and repairs tissue, carbs provide energy, and fat supports hormone production and nutrient absorption.
A balanced split of 30% protein, 40% carbohydrates, and 30% fat works well for most people. However, optimal ratios vary based on goals, body type, and activity level. Athletes may need more carbs, while those on low-carb diets shift calories toward fat and protein.
Research suggests 1.6–2.2 g of protein per kg of body weight per day for muscle building. This calculator uses a 30% protein split which approximates this range for most people at maintenance or surplus calories. Adjust upward if you are in a caloric deficit to preserve muscle mass.
For general weight management, tracking calories is often sufficient. However, tracking macros can be beneficial if you want to optimize body composition (build muscle while losing fat), are an athlete, or have specific dietary requirements. Macros ensure you get adequate protein and balanced nutrition.