Macronutrient Calculator

Macronutrients are the nutrients, needed in larger quantities for proper growth, metabolism and body functions. It plays a central role in providing the essential energy (calories) for the human body. Most significant macronutrients are Carbohydrate, Protein, Fiber, Water and Fat. Use the online macro nutrient calculator to know the calorie intake per day for each nutrients based on age, height, weight, gender and activity level.

Calorie Intake Per Day Calculator

Male Female
Target Daily Caloric Intake
Carbohydrate
Protein
Fat

Macronutrients are the nutrients, needed in larger quantities for proper growth, metabolism and body functions. It plays a central role in providing the essential energy (calories) for the human body. Most significant macronutrients are Carbohydrate, Protein, Fiber, Water and Fat. Use the online macro nutrient calculator to know the calorie intake per day for each nutrients based on age, height, weight, gender and activity level.

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Formula:

Calorie Intake Per Day For Male = 864 - ( 9.72 * Age ) + ( Activity Level * ( ( 6.39 * Weight ( pounds ) ) + (12.78 * Height ( in ) ) ) ) For Female = 387 - ( 7.31 * Age ) + ( Activity Level * ( ( 4.91 * Weight ( pounds ) ) + ( 16.78 * Height ( in ) ) ) )
Physical Activity Coefficient (PA) Table
Physical Activity LevelMenWomen
Sedentary1.001.00
Low active1.121.14
Active1.271.27
Very active1.541.45

Example :

A 25 years old man weighing 58 kgs and 160 cm tall performs a sedentary activity and his presets are 60/25/15.

His Calorie intake per day = 864 - ( 9.72 x Age ) + ( Activity Level x ( ( 6.39 x Weight ( pounds ) ) + (12.78 x Height ( in ) ) ) )
58 kgs = 127.868 Pounds
160 cm = 62.9921
Here, the activity level is sedentary and hence the value of the activity level is 1.0
=864 - ( 9.72 *25 ) + ( 1* ( ( 6.39 * 127.868 ) + (12.78 *62.9921 ) ) )
= 2243.12 grams / day.

To find the amount of Macronutrients intake, multiply your preset percentage with the daily caloric intake.
Carbohydrates = 2243.12 x (60/100) = 336.47 gms/day
Proteins = 2243.12 x (25/100) = 84.12 gms/ day
Fat = 2243.12 x (15/100)= 62.31 gms/day

Note :This statistics calculator is presented for your own personal use and is to be used as a guide only. Medical and other decisions should NOT be based on the results of this calculator. Although this calculator has been tested, we cannot guarantee the accuracy of its calculations or results.

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