📐 Formula · Protein 2.2g/kg · Fat 25% kcal · Fiber 14g/1,000 kcal · Carbs = remaining balance · Source: ISSN (PMC) · U.S. Dietary Guidelines

Macronutrient Calculator

Formulate precise daily macronutrient splits. Slide to customize your physical stats and goal objectives to allocate perfect carbohydrate, protein, and fat divisions.

1. Physical Profile

Gender

Male

Female

Age

30 yrs

Height

170 cm / 5'7"

Weight

75 kg / 165 lbs

2. Objective & Calorie Target

Primary Fitness Goal

Fat Loss -500 kcal

Maintain 0 kcal

Muscle Gain +300 kcal

Adjust Calorie Intake

1,850 kcal

Disclaimer: Macro targets are general estimates. Individuals with metabolic conditions, kidney disease, or diabetes should consult a registered dietitian for a personalized plan.

DAILY MACRONUTRIENTS

1,850

Target Calories / Day

Protein

165g

35%

Carbs

190g

40%

Fat

51g

25%

Daily Dietary Fiber Target 26g