years
cm
ft
in
Calculator Ready
Enter your body data and fitness goal to calculate your optimal daily macronutrient ratio.
Macros Info
Macronutrients (Protein, Fat, Carbs) are the primary sources of energy for the body. Different diet patterns adjust the ratio of these three nutrients to achieve muscle gain, fat loss, or health maintenance. This calculator estimates your BMR using the Mifflin-St Jeor equation, adjusts for activity and goals, and then distributes calories according to your preferred diet type.
Key Values:
• Protein: 4 kcal/g
• Carbs: 4 kcal/g
• Fat: 9 kcal/g
Total Daily Calories = TDEE + Goal Adjustment (e.g., -500 kcal for weight loss)
Common Diet Ratios
| Diet Pattern | Macro Ratio (P / F / C) |
|---|---|
| Balanced | 30% / 35% / 35% |
| Low Carb | 40% / 40% / 20% |
| High Protein | 40% / 30% / 30% |
| Keto | 20% / 75% / 5% |
