Calorie and Macronutrient Nutrition Calculator

By | February 25, 2004

Enter your daily calorie target, and the ratios you want, and this calculator will let you know the breakdown of calories and grams per meal and per day in order to maximize your fat loss and muscle gain goals.

If you already have a calorie range in mind, and a target ratio, this tool will help you compute the calories of protein, carbs, and fat necessary. It will give you calories, grams, and even grams per meal based on the number of meals you consume per day!

Three Macronutrient Ratios to Consider.

Click on the small buttons embedded in the text to automatically load them.

lower carb First, a very popular bodybuilding regimen specifies taking in 50% of your calories from protein, 35% from fat, and 15% from carbs to gain muscle while minimizing fat gains. Second, many popular diets recommend a

A balance of protein and carbs – for example, 40% calories from protein, 40% calories from carbohydrate, and 20% from fat. Finally, endurance athletes may benefit from

Higher carbohydrate intake – 60% carbohydrate, 15% protein, and 25% fat.


Total Calories cal
Meals per Day meals
Protein %
Carbohydrate %
Fat %
Cal Per Day Grams Per Day Grams Per Meal
Pro Carb Fat