Macronutrient Ratio Calculator

Calculate your daily macronutrient intake (protein, carbs, fats) based on your Total Daily Energy Expenditure (TDEE) and a selected macronutrient ratio. Enter your TDEE, choose a ratio, and click Calculate to get your results.

How It Works

Input your TDEE (calories/day) using the keypad or keyboard. Select a macronutrient ratio (carbs/protein/fats), then click “Calculate” to view your daily grams of each macronutrient. Share or embed the calculator using the provided buttons.

Macronutrient Ratio Calculator

Result

Macronutrient Intake:

Steps

About Macronutrient Ratio Calculator

The Macronutrient Ratio Calculator determines your daily intake of protein, carbohydrates, and fats based on your TDEE and a selected macronutrient ratio. It’s a useful tool for meal planning and achieving dietary goals.

How to Use

Enter your TDEE in calories/day using the numeric keypad or keyboard (you can get your TDEE from the TDEE Calculator).
Select a macronutrient ratio (Carbs/Protein/Fats) from the dropdown (e.g., 40/30/30).
Click “Calculate” to compute your daily macronutrient intake in grams. The page will scroll to the result.
Click “Clear” to reset the inputs and results.
Click “Share” to copy the calculator’s URL to your clipboard.
Click “Embed” to copy an iframe code for embedding on another website.
The calculated macronutrient intake and steps will be displayed.

Formulas

Caloric values per gram:

Protein: 4 kcal/g, Carbohydrates: 4 kcal/g, Fats: 9 kcal/g

Macronutrient Calculation:

Carbs (g) = (TDEE × Carbs %) / 4

Protein (g) = (TDEE × Protein %) / 4

Fats (g) = (TDEE × Fats %) / 9

Important Notes

TDEE must be a positive integer.
Available ratios: 40/30/30 (Balanced), 50/30/20 (High Carb), 30/40/30 (High Protein), 30/20/50 (High Fat/Keto).
The keypad’s Clear button clears the TDEE input field.
“Share” and “Embed” buttons require a browser that supports the Clipboard API.
Results are estimates and may vary based on individual factors.