Note: This calculator provides personalized macronutrient recommendations based on your TDEE and fitness goals. For optimal results, combine with a balanced diet and regular exercise.
Your Macronutrient Breakdown
Protein
0g
0 calories
0%
Carbohydrates
0g
0 calories
0%
Fat
0g
0 calories
0%
TDEE Calculation Details
BMR
0 cal
Activity Factor
1.2x
TDEE
0 cal
Target Calories
0 cal
Nutrition Recommendations
Based on your macronutrient calculations, here are personalized nutrition recommendations to help you achieve your fitness goals.
Macronutrient Tips
- Spread your protein intake throughout the day for optimal muscle synthesis
- Choose complex carbohydrates over simple sugars for sustained energy
- Include healthy fats from sources like avocados, nuts, and olive oil
- Time your carbohydrate intake around workouts for better performance
- Stay hydrated and consider timing your meals strategically
Understanding Macronutrients
Protein
Protein is essential for muscle repair, immune function, and hormone production. It provides 4 calories per gram and should make up 10-35% of total daily calories depending on your goals.
Carbohydrates
Carbohydrates are your body's primary energy source, providing 4 calories per gram. They fuel your brain, muscles, and central nervous system. Aim for 45-65% of total calories from carbs.
Fat
Fat is crucial for hormone production, vitamin absorption, and cell health. It provides 9 calories per gram and should constitute 20-35% of total daily calories, focusing on healthy sources.