Macronutrient Calculator
Protein, carb, and fat targets anchored to your ideal body weight — not arbitrary percentages. Built on how metabolic health practitioners actually think about nutrition.
Your nutrition inputs
Don't know your daily calories? Use the TDEE Calculator first. IBW(Ideal Body Weight) from the IBW Tool
What this means
What to consider
Medications that may affect your result
Corticosteroids (prednisone, dexamethasone) increase appetite and can promote fat storage, particularly in the abdominal area. Calorie and macro targets may need adjustment during treatment.
GLP-1 receptor agonists (semaglutide, liraglutide) significantly reduce appetite. If using these medications, your actual intake may fall well below calculated targets — work with your provider to ensure adequate protein and micronutrient intake.
Your baseline may differ from the general population. Discuss with your healthcare provider.
About this tool
Method
Protein is anchored to Ideal Body Weight (IBW × factor), not to a percentage of total calories. This keeps protein grams constant regardless of calorie target — critical during a deficit when percentage-based protein drops right when you need it most for muscle preservation.
Calculation
Protein grams = IBW (lbs) × protein factor (0.6–1.4). The 0.6–0.8 range suits most people; 0.8–1.0 for active individuals; 1.0–1.4 for athletes, high-protein diets, or carnivore approaches. Protein kcal = grams × 4. Remaining kcal = total calories − protein kcal. Carb/fat split of remaining calories varies by goal.
Limitations
Targets are general population estimates — individual needs vary significantly based on medical conditions, training goals, and metabolic status. Food examples are directional, not a meal plan.
Sources
Morton RW et al., A systematic review of protein intake and muscle mass, British Journal of Sports Medicine, 2018. Jäger R et al., International Society of Sports Nutrition position stand: protein and exercise, JISSN, 2017.
Educational tool only. Not for diagnostic purposes. Consult a healthcare provider for medical decisions.