Macro Calculator

Gender
Male Female
Age
Height
Weight
{{settings.system === 'metric' ? 'kg' : 'pounds'}}
Activity
Your Goal
BMR Estimation Formula
Body Fat
%
System
Protein
grams/day
Carbs
grams/day
Fat
grams/day
Sugar
grams/day
Saturated Fat
grams/day
Food Energy
calories/day

{{item.title}}

{{item.protein}} {{item.carbs}} {{item.fat}} {{item.sugar}} {{item.saturatedFat}} {{item.energy}}

What are Macronutrients (Macros)?

In the context of health and fitness, macronutrients are most often defined to be the chemical compounds that humans consume in large quantities that provide bulk energy. Macronutrients are essential nutrients that the human body requires in relatively large amounts to produce energy and maintain proper function. The primary macronutrients are carbohydrates, proteins, and fats. While there are other elements and compounds vital to the body, like water, minerals, and some ions, when discussing macronutrients in the context of nutrition, the focus is primarily on carbohydrates, proteins, and fats. In this calculator, we only calculate daily carbohydrate, protein, and fat needs.


Micronutrients are another essential part of human nutrition and consist of vitamins and dietary minerals such as Vitamin A, copper, iron, and iodine. While macronutrients are necessary daily in amounts on the order of grams, humans typically only need fewer than 100 milligrams of micronutrients each day.


Macro Calculator can calculate and provide a range of suggested values for a person's macronutrient and Calorie needs relative to age, physical attributes, exercise level, and body weight objectives.


The results of this calculator are the suggested amounts of macronutrients and food energy (Calories) you need to consume daily to maintain your weight. Each macronutrient amount is represented as a range of values. It is a guideline for more typical situations. Please consult with a doctor for your macronutrient needs if you are an athlete, training for a specific purpose, or on special diet due to a disease, pregnancy, or other conditions. The protein range is calculated based on the guidelines set by the American Dietetic Association (ADA), The Centers for Disease Control and Prevention (CDC), and the World Health Organization. The carbohydrate range is based on the guidelines and joint recommendations of The Institute of Medicine, The Food and Agriculture Organization and the World Health Organization.

Daily Diet Calculator can be used to estimate the number of calories a person needs to consume each day.

Daily Diet Calculator

Daily Diet Calculator can be used to estimate the number of calories a person needs to consume each day.
Heart Rate Calculator could calculate the maximum heart rate and target heart rate base on your gender and age with several scientific calculation methods.

Heart Rate Calculator

Heart Rate Calculator could calculate the maximum heart rate and target heart rate base on your gender and age with several scientific calculation methods.
Lucky Spin Wheel, it is a random wheel spinner that could help you to make a random decision. Now, Create your custom spinner for random choice!

Lucky Spin Wheel

Lucky Spin Wheel, it is a random wheel spinner that could help you to make a random decision. Now, Create your custom spinner for random choice!
Protein Calculator, it could calculate and find out the daily amount of dietary protein adults require to remain healthy, and ensure your body gets the right amount of protein.

Protein Calculator

Protein Calculator, it could calculate and find out the daily amount of dietary protein adults require to remain healthy, and ensure your body gets the right amount of protein.