Macro Calculator

Gender Male Female

Age

Height (In Foot and Inch OR In CM)

or

Weight (In KG OR LBS)

or

Activity level Sedentary Lightly active Moderately active Very active

Goal Fat loss Maintenance Muscle gain

Submit

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Carbs Requirement	Women	Men
Recommended amount:	20-25%	8-14%
Adults in United States, average :	22-25%	15-19%
Obese :	30+%	25+%

Personalized Macro Calculator for Your Fitness Goals

How to Use:

1. Gender: Select your gender (male or female).
2. Age: Enter your age in years.
3. Height: Enter your height in either feet and inches or centimeters.
4. Weight: Enter your weight in either kilograms or pounds.
5. Activity Level: Choose your activity level from the options provided (sedentary, lightly active, moderately active, very active, or extra active).
6. Goal: Select your primary fitness goal (weight loss, maintain weight, or muscle gain).
7. Click “Submit.”

Results Explained:

• Daily Protein Requirement: The recommended amount of protein in grams per day to support your fitness goals.
• Daily Calorie Requirement: The total number of calories you should consume each day to achieve your desired weight or body composition change.
• Daily Fat Requirement: The recommended amount of fat in grams per day to support your health and fitness goals. (Note: You can calculate your daily carbohydrate intake by subtracting your protein and fat intake from your total calorie requirement.)pen_spark

Disclaimer:

• This calculator is intended for informational purposes only and should not replace professional nutritional advice. Consult with a registered dietitian or healthcare provider for personalized guidance on your nutrition and fitness goals.

Additional Tips:

• Track your food intake to ensure you’re meeting your macronutrient targets.
• Adjust your macros as needed based on your progress and individual needs.
• Experiment with different macro ratios to find what works best for your body.
• Remember, consistency and balance are key to achieving long-term success.