Macro Calculator
Calculate your optimal daily macronutrient intake (protein, carbohydrates, and fats) based on your body stats, activity level, and fitness goals.
Your personalized macronutrient targets will appear here.
How to Use the Macro Calculator
- Enter Your Stats: Age, gender, weight, and height
- Select Activity Level: How often you exercise per week
- Choose Your Goal: Weight loss, maintenance, muscle gain, or recomposition
- Pick Diet Type: Macro split preference (balanced, high-protein, low-carb, keto, etc.)
- Set Protein Level: How much protein you want to consume
- Calculate: Get your personalized daily macro targets
Understanding Macronutrients
What Are Macros?
Macronutrients (macros) are the three main nutrients your body needs in large amounts:
🥩 Protein
4 calories per gram
- Builds and repairs muscle tissue
- Supports immune function
- Most satiating macronutrient
- Higher thermic effect (burns more calories digesting)
Sources: Chicken, fish, eggs, Greek yogurt, tofu, legumes
🍞 Carbohydrates
4 calories per gram
- Primary energy source for body and brain
- Fuels high-intensity exercise
- Replenishes glycogen stores
- Supports athletic performance
Sources: Rice, oats, bread, pasta, fruits, vegetables, potatoes
🥑 Fats
9 calories per gram
- Essential for hormone production
- Supports brain health
- Aids vitamin absorption (A, D, E, K)
- Provides sustained energy
Sources: Olive oil, nuts, avocado, fatty fish, eggs, butter
Macro Ratios for Different Goals
| Goal | Protein | Carbs | Fats | Notes |
|---|---|---|---|---|
| Weight Loss | 35-40% | 25-35% | 25-35% | Higher protein preserves muscle during deficit |
| Muscle Gain | 30-35% | 40-50% | 20-30% | More carbs for energy and recovery |
| Maintenance | 25-35% | 35-45% | 25-35% | Balanced for stable weight |
| Keto | 20-30% | 5-10% | 60-75% | Very low carb for ketosis |
| Low Carb | 30-40% | 20-30% | 30-50% | Moderate restriction |
How TDEE is Calculated
Total Daily Energy Expenditure (TDEE) is calculated using the Mifflin-St Jeor equation:
For Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
TDEE = BMR × Activity Multiplier
Then calories are adjusted based on your goal:
- Weight Loss: TDEE - 500 calories (1 lb/week loss)
- Muscle Gain: TDEE + 300-500 calories (lean bulk)
- Maintenance: TDEE (no change)
Frequently Asked Questions
Do I need to hit my macros exactly every day?
No. Think of macros as targets, not absolutes. Aim to be within ±5-10g for each macro daily. Weekly averages matter more than daily perfection. Consistency over time drives results.
How much protein do I really need?
For muscle building or retention: 0.7-1.2g per lb of body weight (1.6-2.6g per kg). Higher protein (1g+/lb) is beneficial during weight loss to preserve muscle. Athletes and those lifting weights need more than sedentary individuals.
Can I eat whatever I want as long as it fits my macros (IIFYM)?
Technically yes, but not recommended. While IIFYM offers flexibility, 80-90% of your diet should be whole, nutrient-dense foods for health, satiety, and performance. Use the remaining 10-20% for treats while hitting your macros.
Should I adjust macros on rest days?
Optional. Some people reduce carbs by 20-30% on rest days and increase fats slightly. Others keep macros consistent daily for simplicity. Both approaches work—choose what fits your lifestyle and adherence.
What if I'm not losing weight with these macros?
Wait 2-3 weeks. Weight fluctuates daily due to water, sodium, and digestion. If no change after 3 weeks: (1) Verify you're tracking accurately (use a food scale), (2) Reduce calories by 100-200, (3) Increase activity slightly.
Do I need to track macros forever?
No. Tracking is a learning tool. After 2-3 months, you'll develop intuition for portion sizes and food content. Many people track initially, then transition to mindful eating while occasionally checking in with tracking.
What's the minimum fat intake I should have?
Never go below 0.3g per lb of body weight (0.7g per kg). Fat is essential for hormone production, especially testosterone and estrogen. Very low fat diets can disrupt hormones, menstrual cycles, and overall health.
🎯 Macro Tracking Tips
- Use a Food Scale: Eyeballing portions is inaccurate. A digital scale costs $10-20 and dramatically improves accuracy.
- Meal Prep: Cook in batches, weigh everything, divide into containers. Makes daily tracking effortless.
- Track Before You Eat: Log meals in advance to ensure you hit targets. Adjust portions before eating if needed.
- Find Your Staples: Build meals around 10-15 foods you enjoy and know the macros for by heart.
- Don't Forget Cooking Oils: 1 tbsp olive oil = 14g fat = 120 calories. Easy to miss but adds up quickly.
- Vegetables Are Free-ish: Non-starchy vegetables are so low-calorie, many don't track them strictly.
Common Macro Tracking Mistakes
Forgetting Liquid Calories: Coffee creamer, juice, alcohol, protein shakes—they all count. A latte can be 200+ calories.
Not Weighing High-Calorie Foods: Peanut butter, cheese, nuts, and oils are very calorie-dense. A "tablespoon" varies wildly by person. Weigh these precisely.
Trusting Restaurant Nutrition Info: Restaurant portions often exceed posted values by 20-50%. When eating out, overestimate by 20% or choose simpler dishes that are easier to estimate.
This calculator provides general macronutrient recommendations based on standard formulas and should not replace personalized advice from a registered dietitian or nutritionist. Individual needs vary based on genetics, metabolism, medical conditions, and other factors. Consult a healthcare professional before making significant dietary changes.