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Hndy Tools

Macronutrient Calculator

Calculate your ideal daily protein, carbs, and fat intake based on your calorie target and diet preferences

Nutrition
Macros
Diet Planning
Fitness

Calculate Your Macros

Enter your total daily calorie target (500–10,000 kcal)

About This Tool

The Macronutrient Calculator helps you determine the right balance of protein, carbohydrates, and fat for your daily diet. Choose from popular diet presets like Balanced, High Protein, Low Carb, or Ketogenic — or set your own custom ratios.

If you don't know your daily calorie target, use our Daily Calorie Needs Calculator to estimate your BMR and TDEE based on age, weight, height, and activity level. You can also combine macro tracking with the Glycemic Load Calculator to understand how the carbs you eat affect your blood sugar.

For a complete picture of your body composition, check the Body Fat Percentage Calculator or the Ideal Body Weight Calculator.

All calculations are performed entirely in your browser. No personal data is sent to or stored on any server.

Frequently Asked Questions (FAQ)

What are macronutrients?
Macronutrients are the three main categories of nutrients your body needs in large amounts: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). Each plays a distinct role in energy, muscle repair, hormone production, and overall health.
How do I know how many calories I need?
You can estimate your daily calorie needs using our Daily Calorie Needs Calculator, which factors in your age, weight, height, and activity level. Alternatively, use the body weight estimation method in this tool as a quick approximation.
Which diet preset should I choose?
Balanced (30/40/30) suits most people for general health. High Protein (40/30/30) is ideal for muscle building. Low Carb (35/20/45) may help with fat loss. Ketogenic (25/5/70) is an ultra-low carb approach for ketosis. Choose based on your fitness goals and dietary preferences.
Is my data stored or sent to a server?
No. All calculations happen entirely in your browser. No personal data is transmitted or stored on any server.
How accurate is the body weight calorie estimation?
The body weight multiplier method provides a rough estimate. For more precise calorie targets, use the Daily Calorie Needs Calculator which uses the Mifflin-St Jeor or Harris-Benedict equations with your specific body stats and activity level.
What is IIFYM (If It Fits Your Macros)?
IIFYM is a flexible dieting approach where you can eat any foods as long as you meet your daily macronutrient targets. This calculator helps you determine those targets so you can plan meals accordingly.

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