HEALTH AND TRAINING

Protein, Carbohydrate and Fat Calculator

Alternative name: Macro calculator, Macronutrients Calculator

You can use this calculator to find how much Protein, Carbohydrate, and Fat you should eat per day. The main reason for using this calculator is that macronutrients have different energy densities, meaning that the number of calories per gram is not the same for fat, protein, and carbohydrates.

If you select an option that has the same underlying value as another option, both (all) will be marked.
If you select an option that has the same underlying value as another option, both (all) will be marked.

Results

Daily protein intake: 141.6 grams
Daily carbohydrates intake: 311.4 grams
Daily fat intake: 50.33 grams

This nutrient calculation is based on distribution between 25%, 55%, and 20% of protein, carbohydrate, and fat. The macronutrient calculation shows your calorie needs if you want to maintain your current weight.


Our calculations

At Calculatorian, we are keen to share our knowledge, be transparent and open to feedback. Here are the calculations used to create this calculator. If you find an error or deficiency, contact us and we'll fix it in an instant!

Daily protein intake was calculated like this:

Step 1

First we need to calculate the variable BMR. BMR = Basal Metabolic Rate.

Step 2

Then we need to calculate the variable Cal. Cal = Calories used per day.

Step 3

Finally we put it together and calculate it like this:

Daily carbohydrates intake was calculated like this:

Step 1

First we need to calculate the variable BMR. BMR = Basal Metabolic Rate.

Step 2

Then we need to calculate the variable Cal. Cal = Calories used per day.

Step 3

Finally we put it together and calculate it like this:

Daily fat intake was calculated like this:

Step 1

First we need to calculate the variable BMR. BMR = Basal Metabolic Rate.

Step 2

Then we need to calculate the variable Cal. Cal = Calories used per day.

Step 3

Finally we put it together and calculate it like this:

Variables used in this formula

a = Age
h = Height
w = Weight

Depending on your choice when selecting your activity level a constant is applied as the variable c in the formula.

Your activity levelc
Little to no exercise in a day1.2
Exercising 1-3 times/week1.375
Exercising 3-5 times/week1.55
Exercising 4-7 times/week1.725
Exercising very hard and physical job1.9

Depending on your choice when selecting gender a constant is applied as the variable g in the formula.

Genderg
Male5
Female-161