Macronutrient Calculator

Maintain Weight45-65%10-35%20-35%
Weight Loss40-50%25-35%25-35%
Weight Gain50-60%15-25%25-35%
Muscle Gain40-50%25-35%25-35%
Reduce Fatigue45-60%20-30%20-35%
Low Carb10-30%20-35%45-65%
Macronutrient Calculator

Macronutrient Calculator

Preferred Macronutrient Percentages:

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Understanding Macronutrients: A Guide to Achieving Your Nutritional Goals

When it comes to achieving your health and fitness goals, proper nutrition plays a vital role. One key aspect of nutrition is understanding macronutrients – carbohydrates, protein, and fat. These macronutrients provide the body with energy and serve various functions to support overall health. By manipulating the percentages of these macronutrients in your diet, you can tailor your nutrition plan to achieve specific goals such as weight loss, weight gain, muscle gain, and more.

To help you on your journey towards a healthier lifestyle, we have developed a macronutrient calculator. This tool allows you to determine the ideal distribution of carbohydrates, protein, and fat based on your individual goals and preferences.

How to Use the Macronutrient Percentage Calculator
Using our macronutrient percentage calculator is quick and simple. Here’s a step-by-step guide:

  1. Start by providing some basic information such as your gender, age, weight, and height. These details are essential for calculating your Basal Metabolic Rate (BMR), which represents the number of calories your body needs to maintain its current weight at rest.
  2. Next, select your activity level from the options provided. This helps adjust your calorie requirements based on the level of physical activity you engage in.
  3. Now comes the exciting part – setting your macronutrient percentages. The calculator allows you to customise the distribution of carbohydrate, protein, and fat according to your goals. You can choose from a range of options in 5% increments.
  4. After selecting your preferred macronutrient percentages, simply click the “Calculate” button. The calculator will do the math and provide you with the recommended grams of carbohydrate, protein, and fat based on your selected percentages and calorie requirements.

Understanding the Macronutrient Percentages
To help you make informed choices, let’s delve into the different macronutrients and their functions:

Carbohydrates: Carbs are the body’s primary source of energy. They fuel your muscles and brain, making them crucial for physical and mental performance. Foods rich in carbohydrates include grains, fruits, vegetables, and legumes.

Protein: Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a strong immune system. Good sources of protein include lean meats, poultry, fish, dairy products, beans, and tofu.

Fat: Despite its bad reputation, fat is an essential nutrient. It helps with hormone production, provides insulation, and aids in the absorption of fat-soluble vitamins. Healthy sources of fat include nuts, seeds, avocados, olive oil, and fatty fish.

Tailoring Macronutrient Percentages to Your Goals
Now that you have a better understanding of macronutrients, let’s explore how different macronutrient percentages can support various goals:

  1. Maintain Weight: To maintain your current weight, a balanced distribution of macronutrients is recommended. This typically includes 45-65% carbohydrates, 10-35% protein, and 20-35% fat.
  2. Weight Loss: If your goal is to lose weight, you may benefit from a slightly lower carbohydrate intake. A typical range for weight loss is 40-50% carbohydrates, 25-35% protein, and 25-35% fat.
  3. Weight Gain: Conversely, if you’re looking to gain weight or build muscle, a higher carbohydrate and protein intake is often recommended. A common range for weight gain is 50-60% carbohydrates, 15-25% protein, and 25-35% fat.
  4. Muscle Gain: For those focused on building lean muscle mass, a similar macronutrient distribution as weight gain is often advised. Aim for 40-50% carbohydrates, 25-35% protein, and 25-35% fat.
  5. Reduce Fatigue: If you frequently experience fatigue or lack of energy, adjusting your macronutrient intake may help. Aim for 45-60% carbohydrates, 20-30% protein, and 20-35% fat to provide sustained energy levels.
  6. Low Carb: Lastly, individuals following a low-carb diet may aim for a significant reduction in carbohydrate intake. A typical low-carb distribution is 10-30% carbohydrates, 20-35% protein, and 45-65% fat.

It’s important to note that these macronutrient percentages are general recommendations. Individual needs may vary based on factors such as activity level, metabolism, and personal preferences. Consulting with a registered dietitian or healthcare professional can provide personalised guidance based on your unique requirements.


Achieving your health and fitness goals requires a comprehensive approach, and nutrition is a crucial piece of the puzzle. By understanding macronutrients and tailoring their percentages to your goals, you can optimise your diet and make progress towards a healthier you.

Use our macronutrient calculator to fine-tune your nutritional intake and get started on your journey. Remember, sustainable changes take time, so be patient and consistent in your efforts.

Here’s to a healthier, happier you!

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