Macronutrient Calculator

By Alan Frost, updated January, 2014

macronutrientsUse this macronutrient calculator to figure out how many grams or ounces of carbohydrates, proteins, and fats that you should be eating in a day. To use the calculator you need the following information:

  • Your daily calories (you can estimate those using our daily calorie calculator).
  • The percentage distribution that you have chosen, e.g. 40% carbohydrates, 30% protein, and 30% fat, also called a 40-30-30, (to read more on how this works, see our Macronutrient Ratio article). For most people, a 40-30-30 split is very good.

Macronutrient calculator

Enter Daily calorie requirements
Select nutrient ratio
Protein %  grams
Carbs %  grams
Fats %  grams

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