What are macronutrients?

Macronutrients, or 'macros,' are the three main nutrients your body needs in large amounts for energy and various bodily functions: protein, carbohydrates, and fat.

How many calories are in each macronutrient?

Protein: 4 calories per gram. Carbohydrates: 4 calories per gram. Fat: 9 calories per gram. This calculator uses these values to convert your calorie goal into grams of each macro.

What is IIFYM (If It Fits Your Macros)?

IIFYM is a flexible dieting approach where you aim to hit a specific target for each macronutrient, rather than restricting certain food types. This calculator helps you find those targets.

Macronutrient Calculator

For Informational Purposes: This tool provides an estimate for macronutrient needs. For personalized nutrition plans, it is essential to consult with a registered dietitian or healthcare professional.

Age (15-80)

Gender

Weight (kg)

Height (cm)

Weekly Activity Level

Choose Your Diet Plan Ratios are shown as Carbs/Protein/Fat %

Your Daily Macro Goals

Your Maintenance Calories (TDEE)	calories/day
Carbohydrates	grams/day
Protein	grams/day
Fat	grams/day

These macros are for maintaining your current weight. To lose weight, create a 300-500 calorie deficit. To gain weight, create a 300-500 calorie surplus, keeping the macro ratios similar.

Understanding Macronutrients

Macronutrients are the nutrients your body uses in the largest amounts. They provide the calories your body needs to function. The three macronutrients are:

Protein: Essential for building and repairing tissues, including muscle. It also plays a role in enzyme and hormone production. Protein provides 4 calories per gram.
Carbohydrates: The body's primary source of energy. They fuel your brain, kidneys, heart muscles, and central nervous system. Carbohydrates provide 4 calories per gram.
Fat: A crucial energy source, especially during rest and low-intensity exercise. It's also vital for absorbing vitamins (A, D, E, K) and regulating hormones. Fat is the most energy-dense macro, providing 9 calories per gram.

Balancing these macros according to your goals—a practice often called "If It Fits Your Macros" (IIFYM)—is a popular and effective strategy for managing weight and improving body composition.

Explore More Health & Fitness Tools

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Frequently Asked Questions (FAQ)

What do the diet plan ratios (e.g., 50/20/30) mean?

The ratios represent the percentage of your total daily calories that should come from each macronutrient. For example, a "Balanced Diet (50/20/30)" plan means 50% of your calories will come from carbohydrates, 20% from protein, and 30% from fat.

How do I adjust these macros for weight loss or gain?

This calculator provides your "maintenance" macros. For weight loss, you should reduce your total calorie intake by 300-500 calories and recalculate the macros based on this new, lower calorie number. For weight gain, increase by 300-500 calories. It's generally best to keep the protein intake high during weight loss to preserve muscle.

Is one diet plan better than another?

The "best" diet plan is highly individual and depends on your goals, lifestyle, and preferences. A balanced approach works well for general health. A high-protein plan is often favored for muscle building and satiety. A low-carb plan can be effective for some people for weight loss. It's best to choose a plan you can stick to consistently.