What Are Macronutrients?

Macronutrients, or "macros," are the three main nutrients that provide your body with energy: protein, carbohydrates, and fat. Balancing these macros according to your health goals is a popular and effective strategy for managing your diet. This is often referred to as "If It Fits Your Macros" (IIFYM).

How This Calculator Works

This all-in-one calculator simplifies the process of finding your ideal macro split. First it determines your Total Daily Energy Expenditure (TDEE), which is the number of calories you need to maintain your current weight. It does this by calculating your Basal Metabolic Rate (BMR) and factoring in your activity level. Next it adjusts your total calories based on your weight goal. Finally it divides those calories into grams of protein, carbs, and fat based on your chosen diet type.

Understanding Different Diet Types

This calculator sets your protein and fat targets based on your body weight, which provides a more accurate nutritional foundation than a simple percentage split. Carbohydrates then make up your remaining calorie needs. Here is how each diet is structured:

• Balanced: A moderate approach suitable for most people, with sensible protein and fat targets.
• Low Carb: Prioritizes a higher protein and fat intake, leaving fewer calories for carbohydrates.
• Low Fat: Sets a lower fat target, which naturally increases the proportion of protein and carbs.
• High Protein: Sets protein at a level ideal for muscle growth and satiety. In this case it's 3.0g per kg of body weight, but this is at the high end of the range. You can certainly grow muscle with much lower amounts of protein, along with a suitable resistance training program.
• Ketogenic: A very low-carb, high-fat diet. This is the only profile that uses a percentage-based split to achieve the required 70-75% fat intake.

Calories per Gram

To convert your target calories into grams, the calculator uses the standard energy values for each macronutrient:

• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fat: 9 calories per gram

Disclaimer: This calculator provides dietary estimates for informational purposes. Before starting any new diet or fitness program, it is important to consult with a qualified healthcare professional or registered dietitian.