Macronutrient Calculator – – Protein, Carbs & Fat Ratio

Calculate your daily macros including protein, carbs, and fat for weight loss or muscle gain. Easy macro calculator online.

Macronutrient Calculator — Vitaroxi

Vitaroxi — Nutrition & Fitness Calculator

Macronutrient Calculator

Protein, carbs & fat targets tailored to your goal — evidence-based (ISSN/ACSM)

Personal Details

Age

yrs

Biological Sex

Male

Female

Height

ft in

Weight

st lb

Activity Level

Primary Goal

⚡Extreme Cut−1000 kcal

🔥Cut−500 kcal

✂️Mini Cut−250 kcal

🔄Recomp±0 kcal

⚖️MaintainTDEE

🌱Lean Bulk+200 kcal

💪Bulk+350 kcal

🚀Aggressive Bulk+500 kcal

🏃EnduranceHigh carb

🥓KetoLow carb

🏋️Athletic Perf.+150 kcal

🧓Healthy AgeingProtein focus

Advanced Options

Body Fat % (unlocks Katch-McArdle)

Meals per Day

meals

Custom Macro Split auto-balances to 100%

Percentage splits work well at moderate calories. Body-weight anchoring (Auto mode) is more accurate at high or low calorie targets.

🥩 Protein 30%

🌾 Carbs 40%

🥑 Fat 30%

BMR Formula

✓

Your Daily Nutrition Plan

Formula

—

BMR

—

TDEE

—

Goal

—

Daily Calorie Target

— kcal

—

—%

🥩

Protein

—g

—

—%

🌾

Carbohydrates

—g

—

—%

🥑

Fat

—g

—

—% of carbs

🌿

Dietary Fiber

—g

—

Macro distribution —

Per Meal Breakdown

Full Breakdown

Metric	Value

⚠️ Disclaimer: These are evidence-based estimates. Individual metabolism varies. Consult a registered dietitian or physician before making major dietary changes, especially if you have a medical condition.

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What Are Macronutrients?

Macronutrients are the major nutrients your body needs in large amounts to function properly:

Protein: Builds and repairs muscles, tissues, and enzymes.
Carbohydrates: Provide energy for your brain and muscles.
Fats: Support hormones, brain health, and energy storage.
Fiber: Improves digestion and helps maintain blood sugar levels.
Calories: Measure the total energy your body uses daily.

How the Calculator Works

Our calculator uses your age, gender, weight, height, and activity level to determine:

Total Daily Energy Expenditure (TDEE) – total calories you need per day.
Ideal Macronutrient Ratios based on your fitness goal:
- Muscle Gain → Higher protein & carb ratio
- Maintenance → Balanced macros
- Fat Loss → Moderate protein, lower carbs

You can choose Auto Mode (recommended ratios) or Manual Mode (set your own preferences).

Why Macronutrient Balance Matters

A balanced intake of protein, carbs, and fats ensures:

Better metabolism and muscle growth
Steady energy levels throughout the day
Improved fat loss without muscle loss
Enhanced digestion and nutrient absorption

How to Use the Calculator

Enter your basic details (age, gender, weight, height).
Choose your goal and activity level.
Click “Calculate” to get your daily nutrient breakdown.
View your recommended calories and macros (protein, carbs, fats, fiber).
Print or save your summary for meal planning.

Example of a Balanced Macro Plan

Goal	Protein	Carbs	Fats	Fiber
Muscle Gain	30%	50%	20%	25–30g/day
Fat Loss	35%	40%	25%	25–30g/day
Maintenance	25%	50%	25%	25–35g/day

Tips for a Healthy Diet

Include protein in every meal (e.g., eggs, pulses, lean meat, tofu).
Prefer complex carbs like oats, brown rice, and whole grains.
Use healthy fats such as nuts, olive oil, and avocados.
Drink enough water — at least 2–3 liters daily.
Avoid skipping meals; eat mindfully and consistently.

FAQ

How much protein do I need per day?

Most adults need 0.8–2.0 grams per kg of body weight depending on activity level.

Can I use this calculator for weight loss or muscle gain?

Yes — it automatically adjusts your calorie and macronutrient needs based on your goal.

Is the calculator suitable for vegetarians or vegans?

Absolutely. You can meet your macro needs through plant-based sources like lentils, tofu, soy, nuts, and seeds.

Does this calculator include fiber and calories?

Yes — it gives a complete daily breakdown of calories, protein, carbohydrates, fats, and fiber.