Macronutrient calculator
Get a quick overview about your macronutrient needs.
To get a personalized recommendation, try out our calorie calculator
Macronutrient Recommendations
| Minimum intake | Maximum intake | |
|---|---|---|
| Protein | 143g | 205g |
| Fat | 41g | 123g |
| Carbs* | 205g | 409g* |
*The recommended maximum carbohydrate intake is heavily influenced by your total caloric intake. For a more accurate recommendation, try out our calorie calculator.
Understanding Macronutrients
Macronutrients are the essential nutrients that our bodies need in large quantities. They provide energy, act as building blocks, and support vital bodily functions.
The three primary macronutrients are:
• Carbohydrates - Your body's main energy source
• Protein - Essential for building and repairing tissues
• Fats - Important for hormone production and nutrient absorption
Understanding your macronutrient needs is crucial for weight management. To lose one pound, you need a 3,500 calorie deficit. To gain one pound, you need a 3,500 calorie surplus.
Protein: The Building Block
Protein plays vital roles in:
• Building and repairing tissues
• Supporting immune function
• Producing enzymes and hormones
Find protein in various sources:
• Animal products: meat, fish, eggs, dairy
• Plant-based options: legumes, tofu, quinoa
Recommended Intake: 1.75-2.5g per kg body weight
Fats: Essential Energy Source
Healthy fats are crucial for:
• Providing concentrated energy
• Absorbing vitamins A, D, E, and K
• Supporting brain function
Best sources include:
• Avocados and olive oil
• Nuts and seeds
• Fatty fish
Recommended Intake: 0.5-1.5g per kg body weight
Carbohydrates: Fuel for Performance
Carbohydrates provide:
• Quick energy for muscles
• Fuel for brain function
• Essential fiber for digestion
Focus on complex carbs from:
• Whole grains
• Fruits and vegetables
• Legumes
Recommended Intake: ≥2.5–5 g/kg of body weight (adjusted based on remaining caloric needs)
To get a personalized recommendation, based on your caloric needs, try out our calorie calculator
For more information, check out our nutrition guide