Macro Calculator : Daily Macronutrient Needs & Diet Planning | NutriFit

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Macronutrient Calculator

Personalized Protein, Carb & Fat Calculations

Calculate Your Macros

Fitness Goal Weight Loss Maintenance Muscle Gain

Age

Weight (kg)

Height (cm)

Activity Level Sedentary (little or no exercise) Light Exercise (1-3 days/week) Moderate Exercise (3-5 days/week) Active (6-7 days/week) Very Active (physical job + training)

Total Daily Calories

0 kcal

Protein

Carbs

Fats

Protein

0g

Carbohydrates

0g

Fats

0g

Understanding Macronutrients

Complete guide to macronutrient balance and its impact on fitness goals and overall health.

Macronutrient Basics

• Proteins: 4 calories/gram (Muscle repair)
• Carbohydrates: 4 calories/gram (Energy)
• Fats: 9 calories/gram (Hormone health)

Recommended Ratios

Weight Loss: 40% Protein | 30% Carbs | 30% Fats
Maintenance: 30% Protein | 40% Carbs | 30% Fats
Muscle Gain: 35% Protein | 45% Carbs | 20% Fats
                

Diet Planning Strategies

• Meal timing optimization
• Macro cycling techniques
• Supplementation guide
• Hydration importance

FAQ Section

How accurate are these calculations?

Provides baseline estimates - individual needs may vary ±15%

Should I track macros daily?

Recommended for first 3 months, then intuitive eating