Calculate Your Macronutrients

Not sure how much protein, carbs, and fats you need? Our macronutrient calculator takes the guesswork out of your diet. Just enter your details, and we'll give you a personalized breakdown to help you hit your fitness goals—whether it's losing weight, building muscle, or maintaining your physique.

Choose from different diet types to match your lifestyle:

• Balanced Diet – Provides an even mix of protein, carbs, and fats, ideal for general health and fitness maintenance.
• Low-Fat Diet – Reduces fat intake while prioritizing protein and carbs, often used for weight loss or heart health.
• Keto Diet – High in fats and very low in carbs, encouraging the body to enter ketosis, where fat is used as the main energy source.
• High-Protein Diet – Increases protein intake to support muscle growth, repair, and recovery, great for athletes and bodybuilders.
• Low-Carb Diet – Limits carbohydrate intake while maintaining moderate protein and fat levels, often used for fat loss and stable energy levels.
• Custom Diet – Allows you to manually adjust macronutrient ratios based on your personal preferences or dietary needs.

You’ll also select your activity level to ensure the most accurate results:

• Sedentary – Little to no exercise, common for those with desk jobs or minimal daily movement.
• Lightly Active – Light exercise 1-3 days a week, such as casual walks, yoga, or stretching.
• Moderately Active – Regular exercise 3-5 days a week, including gym workouts, jogging, or sports.
• Very Active – Intense exercise 6-7 days a week, like heavy weightlifting, running, or high-intensity sports.
• Super Active – Extremely high physical activity, such as labor-intensive jobs (e.g., construction) or professional athletic training multiple times a day.

And Finally select your goal. If you are trying to lose weight, we highly highly highly recommend you choose mild weight loss as that is the only way to really keep the weight off. 

• • Maintain Weight: Stay at your current weight.

  • Mild Weight Loss: Lose 0.25–0.5 kg (0.5–1 lb) per week.

  • Weight Loss: Lose 0.5–1 kg (1–2 lb) per week.

  • Extreme Weight Loss: Lose 1–1.5 kg (2–3 lb) per week.

  • Mild Weight Gain: Gain 0.25–0.5 kg (0.5–1 lb) per week.

  • Weight Gain: Gain 0.5–1 kg (1–2 lb) per week.

  • Fast Weight Gain: Gain 1–1.5 kg (2–3 lb) per week.

Please note: This calculator provides estimates based on general guidelines and may not be 100% accurate for everyone. Each person’s body responds differently to diet and exercise, so use this as a starting point and adjust based on your individual results. Consulting a healthcare or nutrition professional can help tailor a plan specifically for you.