Nutrition & Dietetics

Macro Calculator

Don't just count calories, count nutrients. Plan your diet for weight loss, hypertrophy, or maintenance with scientific precision.

Male

Female

Age

Weight (kg)

Height (cm)

Activity Level

Your Goal

Diet Preference

Dietary Planning

Fill in your details to generate the ideal nutrient distribution for your plate.

Daily Caloric Goal

Kcal / day

YOUR
MACROS

Protein -- 4 kcal/g

Carbs -- 4 kcal/g

Fat -- 9 kcal/g

Understanding Macronutrients

Macronutrients are the nutrients that provide energy and structure to the body in large quantities. Balancing them correctly is key to body composition, energy levels, and hormonal health.

                 Diet Divisions Explained
                Balanced: Ideal for most people. Focuses on sustainability. (30% Protein, 40% Carb, 30% Fat).
Low Carb: Reduces carbohydrates to control insulin and hunger. Great for sedentary people. (40% Protein, 20% Carb, 40% Fat).
High Protein: Focused on muscle building and satiety. (35% Protein, 45% Carb, 20% Fat).
Ketogenic: Drastic reduction of carbs to use fat as primary fuel. (25% Protein, 5% Carb, 70% Fat).

            

Practical Tips

Remember that quality matters as much as quantity. 50g of carbohydrate from oats and fruits have a much better metabolic impact than 50g from refined sugar.