Macronutrients Calculator

While losing or gaining weight depends completely on your calorie intake. Your calorie intake depends completely on your macronutrient intake.

What are the Macronutrients?

Macronutrients A.K.A “Macros” are 3 chemical compounds used by the human body. By saying Macro, it means big.

The 3 Macronutrients are Proteins, Carbohydrates and Fats. Each of them has a caloric value, and the human body requires them in huge amounts to obtain energy and growth.

Daily Calories:
Meals Per Day:

Calculating Result...

Usage Instructions

Insert your daily calorie consumption, then adjust the macronutrient ratios to your desired diet type.

Once you are done entering the data and submit to calculate button the calculator should automatically tell you how many grams of each macronutriet you need daily based on the ratios you have entered.

Many diets have different ratios, but what works best for you depends on your body type, your fitness & your goals. Here is a list of the macronutrient breakdown for some common diets.

Macronutrient breakdown for some common diet

Diet Type Protein Fat Carbs
High Carb 25% 15% 60%
Moderate 30% 20% 50%
Zone Diet 30% 30% 40%
Low Carb 45% 30% 25%
Ketogenic 15% 75% 10%

Macros Breakdown


Protein is an essential macronutrient. It consists mainly of 20 amino acids linked together. There are 9 essential amino acids must be obtained through diet because the human body cannot produce them.

Protein Sources

Protein can be obtained through different foods. Whether you are vegan, or just a normal type of person.

  • Chicken
  • Beef
  • Eggs
  • Dairy products
  • Fish
  • Soy
  • Beans

These are the most common protein sources used. In fact, there are high-quality proteins and low-quality proteins.

Meats, eggs, and dairy products are the highest-quality proteins, followed by soybeans and quinoa for vegans because they contain all the essential amino acids required by the body.


Carbohydrates A.K.A “Carbs” are a super beneficial macronutrient. BUT, they aren’t necessary for the human body to survive. A real-life example of that keto diet, you barely eat carbs while functioning and achieving your goal. Carbohydrates come in various forms such as simple carbs, complex carbs, and starches. Carbs are mainly used as a source of energy.

Carbohydrates Sources

  • Whole Grains
  • Fruits
  • Legumes
  • Vegetables


Fats A.K.A “Lipids” are an essential macronutrient. Without it, the body will not function 100% and it will have deficiencies. Fats are used as an efficient source of energy and a source for fat-soluble vitamins “A, D, E and K”.

Fat Sources

  • Nuts
  • Fatty Fish (Salmon)
  • Avocado
  • Dairy products

Now that we understood each macronutrient, let’s get into the practical part.

Practical Applications

After calculating your caloric intake needed to achieve your goal, you have to distribute this number of calories into protein, fat and carbs. Our Calculator provides this feature in an effective way.

Are you confused and not sure which split you should choose? Don’t worry here are a few notes to keep in mind while choosing.

  1. If you are involved in a high-intensity sport such as sprinting or powerlifting and enjoy eating whole grains and sweet potatoes, your best option is the high carb diet, because it fills out your glycogen stores and provides high energy.
  2. If you are involved in a moderate-intensity sport such as bodybuilding or swimming, a moderate carb diet would fulfill your needs.
  3. If you are afraid of the insulin spike and love to eat fat and carb in moderation, a zone diet would be a perfect choice.
  4. If you love nuts and fats, but still want to get some sugars and carbs, and also eager to eat that piece of chicken, a low carb diet is appropriate for you.
  5. If you are a marathoner but also someone that loves to eat fried beef, fatty cheese and fish then Keto Diet is the best option for you because it provides energy slower than high carb diets as fats are slower than carbs in providing energy.

After All, you should try out different diets and distributions and see what is best for you. If you are already here reading this, then you have become part of our MeanMuscles family! Stay Strong!!!