Advanced Macro Calculator

This calculator optimizes your nutritional intake and body composition by providing tailored macro and calorie recommendations. It supports any diet preference, making it universally applicable.

Equipped to handle both imperial and metric units, our tool is grounded in reliable scientific research. It delivers personalized advice based on your unique inputs, ensuring that your protein and fat targets align with your health goals.

Whether you aim to lose or gain weight, the calculator accommodates your needs. You can specify weight changes as a percentage of your body weight for fat loss or in fixed values (lbs or kg) for muscle gain. This flexibility helps you achieve your desired body composition effectively.

Total Daily Energy Expenditure*

Body Fat Percentage (optional)

Weight*

Weight Units* Pounds Kilograms

Height*

Height Units* Inches Centimeters

Age*

Sex* Male Female

Weight Change Per Week*

– +

Change Units* Percent Pounds Kilograms

Distribution of Remaining Calories* Favor Protein Favor Carbohydrates Favor Fat Blend of Carbohydrates & Fats Blend of Fat & Protein Blend of Carbohydrates & Protein Blend of Carbohydrates, Fats, & Protein