Macronutrient Calculator
Calculate your optimal daily protein, carb, and fat intake.
About this Tool
The Macronutrient Calculator estimates your daily needs for protein, carbohydrates, and fats based on your age, gender, activity level, and fitness goals. Tracking macros, often called 'If It Fits Your Macros' (IIFYM), is a popular and flexible approach to nutrition that focuses on hitting specific macronutrient targets rather than just counting calories.
Common Use Cases
Body Composition
Tailor your diet to build muscle and lose fat by ensuring you get enough protein while managing carbs and fats.
Athletic Performance
Fuel your workouts and recovery by optimizing your carb and protein intake around your training schedule.
Flexible Dieting
Enjoy a wide variety of foods as long as they fit within your daily macro targets, making your diet more sustainable.
Pro Tips
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Protein is Key
Prioritize hitting your protein goal, especially for muscle building and satiety. A common target is 1.6-2.2 grams of protein per kilogram of body weight.
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Adjust Carbs and Fats
Carbohydrates and fats can be adjusted based on your preference and how you feel. Some people perform better on higher carbs, others on higher fats.
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Don't Forget Micronutrients
While tracking macros is important, don't neglect micronutrients. Ensure you're eating a variety of whole foods to get essential vitamins and minerals.