Daily Macronutrient Calculator

Health, Fitness, Well-Being

The MyFitness Daily Macronutrient calculator is our proprietary calculator that can be used to accurately provide an overview of your daily macronutrient (macros) requirement using your gender, bodyweight, bodyfat percentage, and exercise level. Macronutrients are the three main nutrients your body needs to sustain itself to perform correctly; they are Protein, Fat, and Carbohydrates.

For the most accurate calculation of your daily macronutrient needs please input all values to find out if your diet fits your macros (IIFYM).

Carbohydrates, Protein, and Lipids (Fats) are the three basic components of every diet. The acceptable macronutrient distribution ranges (AMDR) are 45–65% of your daily calories from carbs, 20–35% from fats and 10–35% from protein.

Your macronutrient ratio doesn't directly influence weight loss, the number of Calories consumed is a greater factor.

To calculate how many Calories you should eat to gain, lose, or maintain weight, use our proprietary MyFitness BMR/TDEE Calculator to accurately determine your Caloric needs.

Step 1: Select Units

Units: Select Units US (lb/inch) SI (kg/cm)

Step 2: Enter Age

Age: year(s)

Step 3: Select Gender

Gender: Select Gender Male Female

Step 4: Enter Height

Height: inches/cm

Step 5: Enter Bodyweight

Bodyweight: lb/kg

Step 6: Enter Exercise Frequency

Exercise Frequency: Choose Exercise Frequency Never 1-3 Days A Week Relaxed 1-3 Days A Week Strenuous 4-7 Days A Week Relaxed 4-7 Days A Week Strenuous

Step 7: Choose Diet Focus

Diet: Choose Diet Neutral High Protein High Carbs High Fat Low Fat Low Protein Low Carbs

Step 8: Enter Current Body Fat Percentage (Optional)

Current Body Fat %: %

Step 9: Calculate Your Daily Recommended Macronutrients

Calculate Macronutrients     Reset Values

Find your daily recommended Protein Intake using our MyFitness Daily Protein Intake Calculator.