This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions.
• Choose your measurement system: Metric Units (Default), US Units, or Other Units.
• Select your Activity Level and Fitness Goal to automatically calculate your optimal daily calorie target.
• Inspect suggested macronutrient distributions across 5 popular nutritional protocols (Balanced, Low Carb, High Protein, Keto, and Low Fat).
• Exercise: 15-30 minutes of elevated heart rate activity.
• Intense exercise: 45-120 minutes of elevated heart rate activity.
• Very intense exercise: 2+ hours of elevated heart rate activity.
Based on your goal (maintain) and activity level (1.55x).
Click a diet row to preview the donut chart
| Diet Plan | Protein (g / %) | Carbs (g / %) | Fat (g / %) | Calories |
|---|---|---|---|---|
Balanced | 193g (30%) | 257g (40%) | 86g (30%) | 2,565 kcal |
Low Carb | 257g (40%) | 128g (20%) | 114g (40%) | 2,565 kcal |
High Protein | 225g (35%) | 257g (40%) | 71g (25%) | 2,565 kcal |
Keto | 128g (20%) | 32g (5%) | 214g (75%) | 2,565 kcal |
Low Fat | 160g (25%) | 385g (60%) | 43g (15%) | 2,565 kcal |
Composed of amino acids, protein is essential for skeletal muscle repair, immune antibody production, enzyme synthesis, and hormonal regulation. It has the highest thermic effect of food (TEF: ~20–30%).
The body's preferred source of immediate cellular energy. Carbs are converted into circulating blood glucose and stored as glycogen in the liver and skeletal muscles to fuel high-intensity physical exertion.
Crucial for steroid hormone production (testosterone, estrogen), fat-soluble vitamin absorption (A, D, E, K), brain phospholipid structure, and long-duration low-intensity aerobic endurance.