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Calculate Your Macronutrients Intake!

There are three major macronutrients that the human body needs in order to function properly: carbohydrates, protein, and fats. Find out how much of these you need on a daily basis with this handy calculator!

In order to achieve large gains in muscle mass along with significant body fat decreases, many hormonal events need to occur in the body. The amount of success that that can be achieved in these endeavors is determined by how much testosterone, growth hormone and insulin are produced by the body and whether or not they are produced at the right times.

These events are affected to a large extent by the quality, timing, amount and ratio of the macronutrients consumed on a daily basis. There are three major macronutrients that the human body needs in order to function properly: carbohydrates, protein, and fats.

The 3 Major Macronutrients: Carbs, Protein, & Fats.

The 3 Major Macronutrients: Carbs, Protein, & Fats.

Macronutrients Calculator

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Calories
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Carbs
Fat

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barbwire1980

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barbwire1980

I recently discovered this calculator and it's really helping me organize my meals and plan according to the macronutrient break-down. Thank You BB.com!

Feb 1, 2012 12:57pm | report
sinfuldesire17

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sinfuldesire17

Do you know how to do it the other way because i have a hard time understanding the formula?

Nov 4, 2012 6:38pm | report
Snow3y

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Snow3y

What formula are you talking about? Send me a PM so I can answer all your questions, I might miss if you reply to this..

Dec 8, 2012 9:29am | report
losoldato

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losoldato

Is this to to maintain, bulk, or cut?

Jan 3, 2013 6:27pm | report
shr3dfr3ak

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shr3dfr3ak

judging by the results i got, i would say maintain

Jan 13, 2013 7:08am | report
Magneto1

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Magneto1

Use the lower values to cut, and the higher ones to bulk. something in between to maintain.

Aug 10, 2013 8:04am | report
jsmth1507

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jsmth1507

this cant be right it says i only need 1600 cals....

Jan 9, 2013 5:28am | report
Robbie624

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Robbie624

This is ideal for maintenance. If you're looking to bulk up add 250-500 calories, of course maintaining the 40-40-20 or 40-35-25 macros ratio.

Jan 31, 2013 1:50pm | report
dkwojt

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dkwojt

Does anyone know if there is a reverse calculator? My diet is 2000 cals, so I'm trying to convert that to see protein/carbs/ fats.

Jan 20, 2013 11:35am | report
  • Body Stats
  • ht: 14'10"
  • wt: 178.1 lbs
  • bf: 18.0%
Suricata16

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Suricata16

I believe the formula goes like this:
1g protein = 4 cals
1g carb = 4 cals
1g fat = 8 cals
So if you are on a 2000 cals nutrition plan and say for example your PCF ratio is 40%, 35%, 25%, the allocation is:
protein = 800 cals, 200 grams
carbs = 700 cals, 175 grams
fat = 500 cals, 125 grams
hope that helps!

Jan 23, 2013 5:13am | report
hilldomain

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hilldomain

this calculator is way off too much protein-

Mar 16, 2013 3:16am | report
lchip

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lchip

I thought the same thing!

Apr 4, 2014 7:40pm | report
WiganBaller

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WiganBaller

Interesting, I am hitting my Macs except for my protein. Hard to get it to 168 - 196g's per day haha. But I am wanting to bulk so i am guessing i need to have more calories that 2240 a day

Mar 22, 2013 10:49am | report
Magneto1

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Magneto1

This helps! thanx!

Aug 10, 2013 8:02am | report
karate1224

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karate1224

Thanks bodybuilding chat line. I need this calclator to help me make sure I'm getting everything I need. Now I see where I'm lacking.

Sep 11, 2013 2:39am | report
guessmynameAH

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guessmynameAH

I must say all this confuses me as well. I am 185 lbs right now and trying to get down to 120 or at least a 15-20% body fat. I am trying to figue out what my macros need to be inorder to acheive that. Any advice from you guys would be a great help. I cannot afford a coach right now.

Oct 7, 2013 1:41pm | report
Phlyy788

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Phlyy788

Go to thedailyplate.com and enter in your weight loss goals, it will customize a caloric and nutritional intake plan for you.

Oct 13, 2013 12:00pm | report
Neverstopsmilin

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Neverstopsmilin

Will this help me strip body fat?

Oct 20, 2013 4:22pm | report
  • Body Stats
  • ht: 13'3"
  • wt: 159.94 lbs
  • bf: 24.6%
jdawicki

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jdawicki

i am confused with all of the macro calculators ; are we supposed to use our total weight or lean weight . if you are 200 lbs and have 20 % body fat do you put 200 in the calculator or 180

Oct 23, 2013 4:18pm | report
mrtito

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mrtito

Just wondering when it says 135g of protein per day and 26g per meal over 5 meals how do I measure that ..as I'm use just measuring on my scale between 180g-200g per meal of protein serving .. If someone can help .. Thanks I know about a chicken breast size is between 35-40g of protein ..

Oct 24, 2013 5:13am | report
isabellugo

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isabellugo

Yesterday when I was creating my account and I signed up for Jamie Eason's plan, the site gave me a number of calories and the carbs/fats/proteins info. I can't find it anymore. Help? Thank you! OMG, this is so hard for me. I am super tired as well, but hopefully the supplements will start helping! I've started eating cleanly, but also, I'm not eating very much, maybe 1200 calories.The page on the site I was looking for calculated about 1366, I think, I just can't find where it went.....

Nov 5, 2013 9:59am | report
mikeyragona

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mikeyragona

this looks to be about right, i am eating from 3400-4200 cal a day, alternating, with around 350 protein, 50-75 fat,280-330 carbs. so far i have only lost 13lbs in 2 weeks but i look fuller, muscles seen fuller and my gut is shrinking! I wasn't going by this calculator but by previous experience and it comes super close! I alternate my calories per training days, if i am training a large muscle group like back, legs or chest i want to eat more and have more carbs fats protein etc, for days like cardio, abs arms i want less calories and less macro's because i am not in the gym as long. plus I have been told as so far it proven that the body likes that for losing weight, same thing if you change up your training routine sometimes when you plateau. I hope this help!

Jan 20, 2014 2:06pm | report
keywest86

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keywest86

This calculator is so simple. Now i can adjust my meals accordingly...love it, thank you bodybuilding.com :-)

Jan 22, 2014 12:52pm | report
4shezee

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4shezee

Right about where I am, cool!

Feb 28, 2014 10:32pm | report
4shezee

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4shezee

Right about where I am, cool!

Feb 28, 2014 10:32pm | report
Showing 1 - 25 of 29 Comments

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