Utilz
Macro Calculator
Calculate daily protein, carbs, and fat based on your goals
Want to learn more? Read our guide: Macros & BMI: Nutrition Fundamentals
Why Use This Tool?
- Get personalized macro targets tailored to your body and goals.
- Choose from multiple diet profiles (balanced, low-carb, high-protein, keto).
- See how to distribute macros across meals for practical planning.
Formula
TDEE calculated via Mifflin-St Jeor. Goal adjustments: Fat loss -500 cal, Maintenance +0, Muscle gain +300 cal. Diet ratios: Balanced 30/40/30 (P/C/F), Low-carb 35/25/40, High-protein 40/35/25, Keto 25/5/70.
How to Use
- Enter gender, age, height, weight, and activity level
- Select your goal: lose fat, maintain, or gain muscle
- Choose a diet type: balanced, low-carb, high-protein, or keto
- View your macro breakdown and meal plan
FAQ
How much protein do I need per day?
General guidelines suggest 0.8-1g per pound of body weight for active individuals. This calculator provides a percentage-based approach that typically falls within 1.2-2.2g per kg of body weight.
What diet type should I choose?
Balanced (30/40/30) works for most people. Choose low-carb if you prefer fewer carbs, high-protein for muscle building, or keto for very low carb intake. Consult a nutritionist for specific needs.
How accurate is this macro calculator?
The calculator provides science-based estimates. Individual needs vary based on metabolism, training intensity, and health conditions. Use these numbers as a starting point and adjust based on results.