Recommended Macronutrient Ratios by Body Type Keep in mind that as you gain or lose weight your steady state calorie requirements to maintain the weight will also change. Please seek the help of medical & nutritional professionals before drastically altering your exercise or diet.Įach 500 calorie daily differential equates to a pound of body mass per week. When you calculate your results, if the "total percent" is not 100%, then please adjust the input ratios until it reaches 100%. Here is a list of the macronutrient breakdown for some common diets. Many diets have different ratios, but what works best for you depends on your body type, your fitness & your goals. Once you are done entering the data the calculator should automatically tell you how many grams of each macronutriet you need daily based on the ratios you have entered. Insert your daily calorie consumption, then adjust the macronutrient ratios to your desired diet type. Total Percent (adjust above until this is 100%) For example, if you typically have 3 meals & 2 snacks a day then if each snack is about half a meal you would enter 4 meals per day (3 + 0.5 + 0.5), whereas if each snack was about 1/3 of a meal you could enter 4.7 meals a day. If you augment meals with daily snacks you can add those snacks into your meal count. You can estimate required calories to lose weight or required calories to gain weight by a set goal date & then insert the calorie count data from that calculator into the below calculator. Various diets and recommendations for different body types are located lower down the page.
By default it is set to a 2,500 calorie diet using a diet recommended for a Mesomorph body type. You can use the following calculator to quickly estimate your macronutrient consumption needs.
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