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

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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.