Macronutrient Calculator
Calculate your daily macronutrient needs based on age, gender, weight, height, activity level, and goal.
Published by:
isCalculator Editorial Team
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How to use this tool?
How to Use the Macronutrient Calculator
This calculator estimates your daily calorie needs and breaks them into protein, carbs, and fat based on your personal data and goals.
- Enter your details – Fill in age (1–120 years), weight (20–300 kg), and height (50–250 cm). All values must be in metric units (kg and cm).
- Select gender and activity level – Choose your biological sex and pick the activity level that best matches your weekly exercise routine.
- Choose your goal – Select "Lose weight," "Maintain weight," or "Gain weight." The calculator adjusts calories by ±500 to support your goal.
- Click "Calculate" – Your results will show total daily calories and the recommended grams of protein, carbs, and fat.
- Interpret the results – The breakdown is based on a 30% protein, 40% carbs, and 30% fat split. Calories are capped at a minimum of 1,200 for safety.
Note: This tool uses the Mifflin-St Jeor equation for BMR and adjusts for activity and goal. It is for educational purposes only.
Previous Results
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Frequently Asked Questions
BMR is calculated using the Mifflin-St Jeor equation: For men: 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5. For women: 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161.
Sedentary: little/no exercise. Lightly active: light exercise 1-3 days/week. Moderately active: moderate exercise 3-5 days/week. Very active: hard exercise 6-7 days/week. Extra active: very hard exercise or physical job.
This calculator uses a standard 30% protein, 40% carbs, 30% fat split. Individual needs may vary; consult a dietitian for personalized ratios.
