Macro Calculator for Diet and Nutrition

Macro Calculator

Calculate your optimal macronutrient distribution for your goals

Macro Calculator

Calculate your optimal macronutrient distribution and calorie needs based on your body metrics, activity level, and fitness goals. This tool provides personalized ranges for protein, carbohydrates, and fats to support your health objectives.

Age (18-80 years)

Gender

Height (cm)

Weight (kg)

Activity Level

Your Goal

Exercise Intensity Guide:
• Exercise: 15-30 minutes of elevated heart rate activity
• Intense exercise: 45-120 minutes of elevated heart rate activity
• Very intense exercise: 2+ hours of elevated heart rate activity

Related Calculators