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The body is highly efficient at using calories, which is why it can be tough to lose weight.

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  Home > Calculators > Macronutrient Needs Calculator


Macronutrient Needs Calculator
  • Calculates Your Macronutrient Ratios (Carbs, Protein and Fat) From Your Caloric Needs
  • Quick, Accurate Results

  • Once you've determined your caloric needs, what should those calories consist of? The truth is there is no "perfect ratio" that fits everyone. We are all different! Things that factor into this are: body type, BMR (basal metabolic rate), activity rate, and tolerance to carbs.

    Bodybuilders generally have great success with a 40% carbs, 40% protein, 20% fat diet. For those trying to put on weight, something in the 55% carbs, 30% protein, and 15% fat has produced results. Low carb dieters and Atkins advocates use a range between 10-30% carbs, 40-50% protein, and 30-40% fat.

    For this calculator, we've used one of the most commonly recommended macronutrient ratios for the average person: 40% carbs, 30% protein, and 30% fat. You can use this as a base and tweak it to see what gives you the best results. Remember, for weight loss the key is to have an energy expenditure deficit. This means you are burning more calories than you are consuming.

    So, use the form below to find out how much carbs, protein and fat you should be consuming in your diet. But, keep in mind your macronutrient ratios will vary depending on the diet plan you are on and your goals.

    Enter your daily caloric needs: 
    (Note: To determine your caloric needs use this Calculator.)
    Calories/Day Grams/Day
    40% Carbohydrates
    30% Proteins
    30% Fats

    Note the calories per gram of the three major nutrients:
    Protein 4 calories per gram
    Carbohydrates 4 calories per gram
    Fat 9 calories per gram

    Be sure to check out our Fat Loss Guide for information on how to lose weight and get fit.

    Other Useful Areas:

    1. Clark, nancy. The power of protein. The physician and sportsmedicine. 24 (4), 1996.
    2. ISSA.
    3. Nguyen, Don. Low Carb vs High Carb: the Diet Dilemna. Dolfzine.
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