Achieving your fitness goals — weight loss, muscle gain, or maintenance — depends heavily on your macronutrient balance. Our Macronutrient Calculator helps you determine the ideal ratio of proteins, carbohydrates, and fats based on age, weight, activity level, and goals.
Whether you’re an athlete, gym-goer, or someone focusing on healthy eating, this tool optimises your nutrition.
Macronutrient Calculator
Macronutrients, or macros, are three types of primary nutrients your body needs in large amounts:
- Protein 🥩 → Builds and repairs muscles
- Carbohydrates 🍚 → Main source of energy
- Fats 🥑 → Supports hormones and brain function
Properly balancing these macros is key to a healthy diet and better fitness results.
How to Use the Macronutrient Calculator
- Enter your personal details → Age, gender, height, and weight.
- Select your activity level → Sedentary, lightly active, moderately active, or very active.
- Choose your goal → Weight loss, maintenance, or muscle gain.
- Click Calculate → Get your daily macro breakdown instantly.
Example:
- Goal: Weight Loss
- Weight: 70 kg
- Calories Needed: 2,000 kcal/day
- Recommended Macros:
- Protein: 150g
- Carbs: 200g
- Fats: 55g
Recommended Macro Ratios ⚡
GoalProteinCarbsFats
Weight Loss 30% 40% 30%
Muscle Gain 25% 50% 25%
Maintenance 20% 50% 30%
Low-Carb / Keto 25% 5-10% 65-70%
Benefits of Using a Macronutrient Calculator
- 🍽️ Personalised Nutrition → Tailored to your body and goals.
- 💪 Better Muscle Growth → Optimise protein intake for strength.
- ⚡ Sustained Energy → Get the right amount of carbs and fats.
- 🧠 Smarter Dieting → Avoid over- or under-eating specific macros.
Tips for Balancing Your Macros
- 🥦 Choose whole foods → Prioritise lean proteins, complex carbs, and healthy fats.
- ⏱️ Time your meals → Spread your macros evenly throughout the day.
- 🥤 Stay hydrated → Water improves metabolism and digestion.
- 🏃 Exercise regularly → Combine good nutrition with physical activity.
Internal Links 🔗 (Based on your existing tools)
- 🏋️ One Rep Max Calculator → Combine macro tracking with strength gains.
- 🏃 Running Pace Calculator → Fuel your runs with proper macros.
- 🍼 Pregnancy Calculator → Learn nutritional needs during pregnancy.
- 🧮 BMI Calculator → Check your healthy weight range.
External References 📌
- Harvard T.H. Chan – Nutrition Source
- Mayo Clinic – Nutrition Basics
- USDA Dietary Guidelines
Conclusion
Our Macronutrient Calculator will help you find the balanced protein, carbs, and fats based on your fitness goals and lifestyle. You can improve performance, manage weight effectively, and stay healthy by tracking your macros.