Macronutrient Calculator
Calculate your ideal distribution of proteins, carbohydrates, and fats according to your goals.
Daily calories
2507,125
kcal/day
Macro distribution
188g
752 kcal
30%
251g
1003 kcal
40%
84g
752 kcal
30%
Per meal (4 meals)
627
kcal
47g
Protein
63g
Carbohydrates
21g
Fats
What are macronutrients?
Macronutrients are the nutrients the body needs in large quantities: proteins (4 kcal/g), carbohydrates (4 kcal/g), and fats (9 kcal/g). Each serves specific functions in the body.
Importance of protein
Protein is essential for building and repairing tissues, especially muscle. It's crucial both for losing fat (preserves muscle) and for gaining mass. It's recommended to distribute it across several meals a day.
Finding the balance
There's no perfect universal distribution. It depends on your goals, preferences, and how your body responds. Experiment with different proportions and adjust according to your results and well-being.