Calorie Composition Calculator

How many of my daily calories should come from protein, carbohydrates, and fat in order to meet my goal?

Given your goal and current weight, this calculator will help you determine your daily calorie needs and how many of those calories should come from protein, carbohydrates, and fat to keep you on track.

Field Help

Input Fields

Title: A title for these calculator results that will help you identify it if you have printed out several versions of the calculator.

US/Metric: Choose US or Metric units.

Weight: Your current scale weight.

Goal: The goal you select will affect your daily calorie requirements and the percentage of those calories that should come from protein, carbohydrates, and fat.

Output Fields

Calories: The daily calorie requirements for your weight and goal.

Protein: The amount of your daily calories that should come from protein.

Carbohydrate: The amount of your daily calories that should come from carbohydrates.

Fat: The amount of your daily calories that should come from fat.

Calorie Composition Table: Summary of the calorie requirements for all goals for the entered weight.

24 thoughts on “Calorie Composition Calculator”

  1. Good tool for rough estimates of caloric need and % distribution. Would be nice if it were to take into consideration age and gender as well

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  2. I agree. Age, height, gender, and ehtnic backround should be cosidered in the calculations. Also whether or not you have a blood sugar problem or other health issues, { like glands }, that would make it more difficult to loose or gain.

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  3. I am a vegetarian, and I don’t eat fish. Where can I get protein from? I don’t particularly like eggs either so cheese is about it, however it has a high fat content.

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  4. Beans are an excellent source or protein. Soy is a bean also but you can get Soy milk flavored if you are not a milk fan. If you like Cheese but don’t like the fat try the low fat cheese, the 2% cheese is pretty good.

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  5. has anyone noticed that if you set it up and then switch it to metric it adds like 2 calories…? or is that just a glitch on my end?

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  6. I was lucky enough to gain 6 calories when I switched from US to Metric. I understand the US measure in volume and Canada measures by weight so that might account for more calories.

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  7. I’m a little concerned that the total Calorie count given for a weight of 118 pounds is only 1180 for losing fat. That’s below the ACSM requirement of 1200 Calories per day for women. The 1416 Calories for losing fat and gaining muscle is a little bit easier to stomach but still a bit unnerving. I’d like to know exactly how the total Calories are determined with this calculator because all those figures seem a little on the low side, and I’m in the moderately active category.

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  9. This tool is quite helpful for understanding macro distribution, though I agree with earlier comments that factoring in activity levels would make it even more precise. For those looking for a more comprehensive breakdown of daily needs, this calorie-calculator is another great resource to cross-reference your results.

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