Eat for Health • Performance Nutrition

Sports Nutrition Macro Calculator

Estimate daily protein, carbohydrate and fat targets for athletes on a typical training day.

Choose the type of training you do most often.
Collected for context; it does not change this calorie-based calculation.
Choose the level that best reflects your typical week, not competition day.
Competition-day adjustments are not included.

Your estimated daily targets

Energy is estimated using the Mifflin–St Jeor equation and a selected activity factor. Macro targets use representative percentages within the ranges in the Eat for Health athlete nutrition article. Calories are calculated as 4 kcal/g for protein and carbohydrate, and 9 kcal/g for fat. Actual needs vary with body size, training load, health and goals. Seek individual guidance from a qualified sports dietitian or healthcare professional when appropriate.