Macronutrient Calculator

Calculate your macros and view your sample day

Advanced settings
1.8 g/kg
0.8 g/kg (sedentary) 2.5 g/kg (intense)
30%
20% (minimum) 40% (keto-friendly)
--
kcal/day
Protein
--%
-- g
Carbs
--%
-- g
Fat
--%
-- g

SAMPLE DAY

Details

Note: Food quantities are indicative and rounded to make weighing easier. Adapt them to your preferences and tolerances. A nutritionist can help you fine-tune your plan.

Understanding macronutrients

Macronutrients (protein, carbs, fat) are the three nutrient groups that provide energy to your body. Each has a specific role and provides a different number of calories per gram.

Protein (4 kcal/g)

Essential for building and repairing muscle. Aim for 1.6 to 2.2 g/kg of body weight for strength training, 0.8 to 1.2 g/kg for maintenance.

Carbs (4 kcal/g)

Main energy source for training and daily activities. Favor complex carbs (rice, sweet potatoes, oats).

Fat (9 kcal/g)

Essential for hormones, vitamin absorption and cell health. Never go below 0.8 g/kg of body weight.

Adjust to your goal

When cutting, protein is increased to preserve muscle. When bulking, carbs are increased for energy and performance.

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