A macronutrient calculator is an essential tool for anyone aiming to optimize their dietary habits and achieve specific health or fitness goals. By analyzing your age, weight, height, activity level, and objectives—whether weight loss, muscle gain, or maintenance—this calculator provides personalized recommendations for your daily intake of carbohydrates, proteins, and fats.
These three macronutrients form the foundation of your diet, each playing a unique role in energy production, muscle repair, and overall bodily function. With tailored macronutrient ratios, you can ensure your nutrition aligns with your lifestyle, enhance workout performance, and maintain a balanced approach to eating. Ideal for athletes, fitness enthusiasts, or anyone seeking clarity on their nutritional needs, this calculator simplifies the science of eating well, empowering you to make informed, goal-driven choices.
Macronutrient Calculator
Optimize your nutrition with our Macronutrient Calculator! This tool helps you determine your ideal daily intake of carbohydrates, proteins, and fats based on your personal metrics and fitness goals. Simply input your age, gender, weight, height, and activity level to receive a customized macronutrient breakdown that supports weight loss, muscle gain, or maintenance. Get science-based recommendations tailored to your body composition and lifestyle needs.
Your Daily Macros:
Calories: –
Protein: –g
Carbohydrates: –g
Fats: –g
Macronutrients in some Common Foods
| Food | Serving | Calories | Protein (g) | Carbs (g) | Fats (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Chicken Breast (cooked) | 100g | 165 | 31 | 0 | 3.6 | 0 |
| Salmon (cooked) | 100g | 208 | 20 | 0 | 13 | 0 |
| Brown Rice (cooked) | 1 cup | 216 | 5 | 45 | 1.8 | 3.5 |
| Eggs (large) | 1 egg | 78 | 6.3 | 0.6 | 5.3 | 0 |
| Almonds | 28g | 164 | 6 | 6 | 14 | 3.5 |
| Broccoli (raw) | 100g | 34 | 2.8 | 6.6 | 0.4 | 2.6 |
| Greek Yogurt (non-fat) | 170g | 100 | 17 | 6 | 0.7 | 0 |
| Sweet Potato (cooked) | 100g | 90 | 2 | 21 | 0.2 | 3.3 |
*Values are approximate and may vary based on preparation method and specific product brands. Data sourced from USDA nutritional databases.
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