Macro Calculator

Enter your basic information such as age, sex, weight, height, and activity level to get personalized macro recommendations on your calorie, protein, carbohydrate, fat and fiber needs based on the Dietary reference intakes (DRI) for Estimate of Energy Requirement (EER) and Acceptable Macronutrient Distribution Ranges (AMDRs)

*This calculator is only appropriate for adults 19+ of age who are non-pregnant or in the first trimester of pregnancy and non-lactating*

Frequently asked questions
  • The number of calories that you eat in a day depends on your height, weight, body composition, activity level, age, gender, and nutritional goals (i.e. if you are trying to lose/gain weight)
  • In general most adults should aim to have around 2000 kcal/day. The macro calculator above will provide a rough individual assessment that addresses all of the different factors. 
  • Understanding your body’s hunger and fullness signals rather than adhering strictly to calculated calorie limits can help guide how much and when to eat, which is crucial for reaching your nutrition goals in a healthy sustainable way.
  • To lose weight, you need to eat fewer calories than your body uses. A common approach is to reduce your daily calorie intake by ~500 calories below your needs for 1 lbs weight loss per week
  • It is important to also focus more on making healthy food choices and increasing your activity level. A diet rich in whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats is more likely to provide the nutrients your body needs while you’re reducing calorie intake.
  • Regularly monitor your progress and adjust your calorie intake as needed. 
  • Consult a weight loss dietitian here
  • When trying to gain muscle, you should eat slightly more calories than your body needs(~250 to 500 extra calories per day) and focus on incorporating a good source of protein with every meal. 
  • Choose lean protein foods more often such as meat and fish, dairy products, eggs and plant based foods such as beans, lentils, chickpeas, nuts, seeds, tofu, edamame, tempeh
  • In addition to protein, you also want to get enough carbohydrates and fats to support your workouts and overall health.
  • A critical component of muscle gain is a well-structured strength training program.
  • Regularly monitor your progress and adjust your calorie intake as needed. 
  • Consult a sports nutrition dietitian here
Calculation notes

Estimated energy needs: DRI equation

  • For weight gain : +500kcal
  • For weight loss : -500kcal

Carbohydrate needs : AMDR 45-65% of estimated energy needs

Protein needs : AI 0.8-1g/kg of body weight

Fat needs: AMDR 20-35% of estimated energy needs

Fiber: AI 14 g fiber/1000kcal of the estimated energy needs

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