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Here’s the ultimate macronutrient and calorie calculator.

Use this calculator to get a custom nutrition plan that works hand in hand with your lifestyle,health and fitness goals.

Improve your food choices and habits as you enjoy the perks of insight into the fuel that your body requires for optimum performance.

Modify the values and click the Calculate button to use

  1. Exercise: 15-30 minutes of elevated heart rate activity.
  2. Intense exercise: 45-120 minutes of elevated heart rate activity.
  3. Very intense exercise: 2+ hours of elevated heart rate activity.


The results below are a guideline for common situations. Please consult with a doctor for your macronutrient needs if you are an athlete, training for a specific purpose, or on special diet due to a disease, pregnancy, or other conditions.

Food energy





Losing weight is just one of the goals that people have. You could be looking at muscle gain. Some of you want to improve performance and others want to improve their overall health. For all these goals, one thing is common: putting the right fuel, i.e food into your body.

Dayly’s macronutrient calculator helps you achieve your desired fitness goals. Our smart calculator takes many estimates into account like.

  • Your fitness goals
  • Body stats
  • Lifestyle
  • And ever changing metabolism

It gives you the most accurate analysis of the macros your body needs so that you can evolve your diet accordingly and meet your fitness goals.

Why do you need the macronutrient calculator?

Those of us who have maintained a stable healthy weight for years have the gift of naturally eating the right amount of calories and nutrients for their body’s needs. They don’t need to measure their portions. However, for most of us, that’s not the case. We need guidance with our eating in terms of what and how many. This guidance helps us in consuming just the right amount of macronutrients for our fitness goals and also improves our food choices, leading to healthy eating habits.

The Dayly macronutrient calculator helps you build the skills and insight you need, to fulfill your body’s fuel needs. As time progresses, this healthy eating becomes a habit.

Why shouldn't we just track calories?

Till about a few years ago, a healthy diet was all about just tracking calories. However, it doesn’t take into account the fact that everyone’s bodies are different. We all have different needs when it comes to what puts our body in it’s optimal performance mode. It also doesn't ensure that we are getting the right amount of fats, carbohydrates and proteins for our individual fitness goals. This makes it harder to lose weight, gain muscle or maintain a stability in fitness levels.

Tracking macronutrients gives an advantage over this.

Our body breaks these proteins, fats and carbs into compounds needed to create energy and hormones, thus affecting how we feel and how our body performs. Since each macronutrient has a specific number of calories, you don't need calorie counting once you start accounting for your macros.

Maintaining a calculated macronutrient diet ensure that you are getting the right amount of proteins, fats and carbs based on your age, sex, activity levels, fitness goals and food preferences. For example someone undergoing weight loss will need a higher amount of proteins as compared to someone who is an athlete and would need more carbs for energy.

Dayly’s macronutrient calculator figures all this out for you so that you can sit back and grow into healthy eating habits.

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