Macronutrient Distribution Calculator

Instructions

• Select Goal: Choose your goal from the dropdown menu. You have the options "Diet", "Weight Maintenance", and "Bulk".

• Enter Weight: Input your lean body mass in kilograms (kg). If you don't know your lean body mass, you can calculate it here: Lean Body Mass Calculator

• Enter Caloric Goal: Input your target caloric intake in kilocalories (kcal).

• Calculate: Click on the "Calculate" button to receive your recommended macronutrient distribution. The calculator gives you two options for the distribution of protein, fats, and carbohydrates based on your goal and weight.

• Results: The results are displayed below the input fields. You will receive a range for the amount of protein, fat, and carbohydrates you should consume daily.

  • Option 1: This option targets a minimal but sufficient amount of fat and protein, maximizing carbohydrate intake.

  • Option 2: This option considers an increased intake of protein and fat, leading to a slightly lower carbohydrate intake.

  • Option 3: This option offers a balanced distribution between the minimum and maximum recommendations, supporting a sustainable nutrient intake for your goal.

  • Important Note: If an insufficient caloric intake is entered, one or more options may not be displayed as the calculator cannot properly distribute the macronutrients.

All details and more information on this topic can be found in this article: Nutrition Basics