Macronutrient Calculator

Calculate your optimal protein, carbohydrate, and fat intake for your specific goals and lifestyle

Gender

Age (years)

Height (cm)

Weight (kg)

Activity Level

Primary Goal

Diet Type Preference

Daily Calories

Protein

Carbohydrates

Fats

Protein Ratio -

Carb Ratio -

Fat Ratio -

Protein per kg body weight -

Calories from Protein -

Calories from Carbs -

Calories from Fat -

Protein has the highest thermic effect - your body burns 20-30% of protein calories just digesting it, compared to 5-10% for carbs and 0-3% for fats.