Macronutrient Ratio Planner
This tool estimates your daily calorie needs and split them into protein, carbs, and fats based on your body weight goal.
About This Tool
Macronutrients (protein, carbohydrates, and fats) are the building blocks of your diet. Both the amount (along with the ratio) of how much we each of these can affect our weight and health.
Each macronutrient type plays a distinct role in our bodies:- protein supports tissue repair and muscle growth,
- carbohydrates fuel your brain and workouts,
- fats regulate hormones and absorb nutrients.
This macronutrient ratio planner begins by estimating your daily calorie needs using your weight, gender, and fitness goal. It then applies a balanced macronutrient ratio to divide those calories into grams/ounces of protein, carbs, and fats. Whether you’re aiming to maintain weight, lose fat, or gain muscle, this tool gives you a clear nutritional target to guide your meal planning and tracking.
To use the planner, choose your preferred unit system (metric or imperial), enter your weight, select your gender, and choose your objective. The calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then applies a goal-based multiplier to determine your Total Daily Energy Expenditure (TDEE). It then splits your calories using a 40/30/30 ratio—40% carbs, 30% protein, 30% fats—and converts those into grams. This gives you a practical daily macro target to support your goal. For best results, combine this with consistent tracking and adjust based on progress, energy levels, and feedback from your body (or personal fitness trainer).
As always, if you have any health issues, you should never make significant changes to your diet or exercise levels unless you have consulted a medical professional.
Sample Calculations
Female 65Kgs | Female 66Kgs | Female 67Kgs | Female 68Kgs | Female 69Kgs | Female 70Kgs | Female 71Kgs | Female 72Kgs | Female 73Kgs | Female 74Kgs | Female 75Kgs | Female 76Kgs | Female 77Kgs | Female 78Kgs | Female 79Kgs | Female 80Kgs | Female 81Kgs | Female 82Kgs | Female 83Kgs | Female 84Kgs | Female 85Kgs
Female 135lbs | Female 140lbs | Female 145lbs | Female 150lbs | Female 155lbs | Female 160lbs | Female 165lbs | Female 170lbs | Female 175lbs | Female 180lbs | Female 185lbs |Male 75Kgs | Male 76Kgs | Male 77Kgs | Male 78Kgs | Male 79Kgs | Male 80Kgs | Male 81Kgs | Male 82Kgs | Male 83Kgs | Male 84Kgs | Male 85Kgs | Male 86Kgs | Male 87Kgs | Male 88Kgs | Male 89Kgs | Male 90Kgs | Male 91Kgs | Male 92Kgs | Male 93Kgs | Male 94Kgs | Male 95Kgs | Male 96Kgs | Male 97Kgs | Male 98Kgs | Male 99Kgs | Male 100Kgs
Male 165lbs | Male 170lbs | Male 175lbs | Male 180lbs | Male 185lbs | Male 190lbs | Male 195lbs | Male 200lbs | Male 205lbs | Male 210lbs | Male 215lbs | Male 220lbs | Male 225lbs |