Macro Calculator
Calculate your daily macronutrient and calorie needs based on your goals
Macro Calculator
This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions. Calculate your daily protein, carbohydrate, and fat requirements based on your body composition and goals.
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Slide the bars to create your own plan
The results above are 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.
đ Understanding Macronutrients
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. Specifically, they refer to carbohydrates, proteins, and fats.
While macronutrients are necessary daily in amounts on the order of grams, humans typically only need fewer than 100 milligrams of micronutrients each day.
Protein
Proteins are organic compounds comprised of amino acids, and are one of the types of macronutrients. Amino acids are essential to a person's well-being, and there are certain amino acids that can only be obtained through diet.
There are numerous sources of protein, both animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, etc.).
Carbohydrates (Carbs)
Carbohydrates, often referred to as simply "carbs," are compounds that are typically classified as sugar, starch, or fiber. Glucose is a monosaccharide and is one of the key sources of energy for humans, as well as other animals.
Fat
Fats are molecules that are comprised primarily of carbon and hydrogen atoms. Although fats, in the context of nutrition, are typically viewed as unhealthy, they have both structural as well as metabolic functions, and are a necessary part of the human diet.