Macro Calculator

Calculate your optimal daily macronutrient breakdown for weight loss, muscle gain, or maintenance. Get personalized protein, carb, and fat targets based on your goals and activity level.

Macro Calculator

Age

Gender

Weight

Height

Goal

Activity Level

Advanced Settings

Protein Target

Fat Target

Meals per Day

Quick Stats

BMR:Enter details to calculate

TDEE:Enter details to calculate

Protein per kg:Enter details to calculate

Macro Guidelines

Protein (4 cal/g)

Essential for muscle repair and growth

Carbs (4 cal/g)

Primary energy source for workouts

Fat (9 cal/g)

Hormone production and nutrient absorption

Food Examples

Chicken Breast

100g

P: 31g | C: 0g | F: 3.6g

Salmon

100g

P: 25g | C: 0g | F: 12g

Greek Yogurt

1 cup

P: 20g | C: 9g | F: 0g

Eggs

2 large

P: 12g | C: 1g | F: 10g

How to Use the Macro Calculator

Step-by-Step Instructions

Enter Personal Information

Input your age, gender, weight, and height. Select appropriate units (metric or imperial).

Select Activity Level

Choose your daily activity level from sedentary to very active, including both exercise and work activity.

Set Your Goal

Choose between weight loss, maintenance, or muscle gain to adjust macro distribution accordingly.

Choose Macro Distribution

Select from balanced, high protein, low carb, or ketogenic macro ratios based on your preferences.

Calculate Macros

Get detailed breakdown of daily protein, carbs, and fat requirements in both grams and percentages.

Plan Meals and Track

Use macro targets to plan meals and track intake with food logging apps for optimal results.

Pro Tips for Macro Success

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Protein priority: Hit protein targets first - adequate protein preserves muscle mass during weight loss.

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Carb timing: Time carbs around workouts for energy and recovery - focus on complex carbs for sustained energy.

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Healthy fats: Include omega-3s and monounsaturated fats for hormone production and nutrient absorption.

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Flexibility matters: Aim for 80-90% accuracy with macros - perfect adherence isn't necessary for results.

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Adjust based on progress: Modify macros every 4-6 weeks based on body composition changes and goals.

Frequently Asked Questions

How accurate are these macro calculations?

These calculations use scientifically validated formulas (Mifflin-St Jeor, Harris-Benedict) but are estimates. Individual metabolic rates vary by ±10-15%. Use these as starting points and adjust based on real-world results over 2-3 weeks.

Should I eat exactly these macros every day?

Aim for weekly averages rather than daily perfection. Being within ±5-10% of targets is excellent. Focus on protein first, then calories, then fine-tune carbs and fats based on performance and preferences.

What if I'm not seeing results?

Track consistently for 2-3 weeks before making changes. If no progress, adjust calories by ±10-15% (200-300 calories) and reassess. Consider factors like sleep, stress, and measurement accuracy.

Should I adjust macros based on workout days?

Advanced practitioners can cycle carbs higher on training days and lower on rest days, but beginners should stick to consistent daily targets for simplicity and habit formation.

How do I track my macros throughout the day?

Use food tracking apps like MyFitnessPal, Cronometer, or FoodNoms to log meals and monitor your macro intake. Weigh foods for accuracy initially, then you can estimate portions as you gain experience with serving sizes.