Macro Nutrient Calculator
Calculate your optimal macronutrient ratios (Protein, Carbs, Fats) for your fitness goals
Macronutrients (macros) are the three main nutrients your body needs in large amounts: Carbohydrates, Proteins, and Fats. Tracking macros rather than just calories can help you optimize body composition and performance.
Calculator Inputs
Carbs / Protein / Fat ratios
Results
Enter values above to see your results
Macro targets here are percentage splits of an estimated calorie figure; both the calorie estimate (Mifflin-St Jeor plus an activity factor) and the chosen split are generalisations that may not suit medical conditions such as diabetes, kidney disease, or pregnancy. Treat the numbers as a starting template and confirm significant dietary changes with a registered dietitian or physician.
How It Works
This calculator first estimates your TDEE (Total Daily Energy Expenditure) and then splits your target calories into macro percentages based on your selected diet preference.
Tips & Best Practices
- •Protein is essential for muscle repair and growth (4 calories/gram).
- •Carbohydrates are your body's primary energy source (4 calories/gram).
- •Fats are vital for hormone production and nutrient absorption (9 calories/gram).
- •Consistency is key - try to hit your macro targets within +/- 5g daily.
Frequently Asked Questions
Why count macros instead of just calories?
Calories determine weight change, but macros determine body composition (muscle vs fat). Eating enough protein helps preserve muscle while losing weight.
Which macro ratio is best?
There is no single "best" ratio. Balanced (40/30/30) works for most. Athletes might need high carb, while those with insulin resistance might prefer low carb.
Guides & Articles
Due Date From Ovulation or Conception Date
Add 266 days to an ovulation date or a conception date. A worked example, why both dates use the same rule, and when the period method is the better start.
How Accurate Are Pregnancy Due Dates?
A due date is the 40-week mark from a period, or 38 weeks from ovulation. Most births are not on that exact day. What moves the estimate, and what replaces it.
How Many Days Is a Pregnancy?
280 days (40 weeks) from the last menstrual period, or 266 days (38 weeks) from conception. Same model, different starting point, plus the term labels clinicians use.
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