Macro Ratio by Age
Recommended carb, protein and fat ranges (AMDR) for your age group
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Ranges follow the AMDR (Acceptable Macronutrient Distribution Range). Carbs stay 45–65% at every age; young children need more fat, and protein needs (g/kg) rise during growth and again after 65 to protect muscle.
Frequently Asked Questions
- What is a macro calculator by age?
- It gives carbohydrate, protein, and fat ranges based on the Acceptable Macronutrient Distribution Ranges (AMDR) for your age group, from toddler to senior. It also estimates your protein target relative to body weight.
- How do macro needs change with age?
- AMDR percentage ranges shift across life stages, and older adults often benefit from more protein to preserve muscle. The calculator applies the correct age-group ranges so your targets reflect current dietary guidelines rather than a one-size-fits-all split.
- What are the AMDR ranges for adults?
- For adults, the AMDR is 45 to 65 percent of calories from carbohydrate, 10 to 35 percent from protein, and 20 to 35 percent from fat. Children and toddlers have wider fat allowances, which this calculator accounts for by age.