Calorie Deficit and Macro Calculator
Calculate optimal macronutrient splits (Protein, Fats, Carbs) based on specific diet types like Keto, Zone, or Low-Fat, tailored to your calorie limit.
About
This tool partitions a total daily caloric allowance into specific mass requirements for proteins, fats, and carbohydrates. Different metabolic strategies require distinct macronutrient ratios to function effectively. For instance, ketogenic diets demand high lipid intake to sustain ketosis while bodybuilding protocols often prioritize protein for nitrogen retention. This calculator applies standard Atwater factors to convert energy percentages into precise gram estimates. It is particularly useful for athletes tracking intake for body recomposition or individuals adhering to strict dietary protocols.
Formulas
The calculator first determines the caloric share for each macronutrient and then converts energy to mass using Atwater factors.
Mass Calculation:
mprotein = Etotal × Rp4 kcal/g
mfat = Etotal × Rf9 kcal/g
mcarb = Etotal × Rc4 kcal/g
Where R represents the percentage ratio (e.g. 0.30) for the specific nutrient.
Reference Data
| Diet Type | Carbs (%) | Protein (%) | Fat (%) | Focus | Typical Use Case |
|---|---|---|---|---|---|
| Standard Balanced | 50 | 20 | 30 | General Health | Maintenance |
| Ketogenic | 5 | 25 | 70 | Ketosis | Epilepsy, Fat Loss |
| Low Carb | 25 | 35 | 40 | Satiety | Blood Sugar Control |
| High Protein | 30 | 40 | 30 | Muscle Gain | Bodybuilding |
| Low Fat | 60 | 20 | 20 | Volume | Heart Health |
| Zone Diet | 40 | 30 | 30 | Hormonal Balance | CrossFit |
| Carnivore-ish | 0 | 40 | 60 | Elimination | Autoimmune |
| Endurance | 65 | 15 | 20 | Glycogen | Marathon Training |