Macro Calculator

Calculate your ideal macronutrient distribution (protein, carbs, fat) based on your fitness goals, activity level, and personal preferences. Get precise targets for weight loss, muscle gain, or maintenance.

Macro Calculator

Macronutrient Guide

Protein (4 cal/g)
Essential for muscle repair, growth, and maintenance. Higher needs for active individuals and muscle gain goals.
Carbohydrates (4 cal/g)
Primary energy source for brain and muscles. Higher needs for active individuals and performance.
Fats (9 cal/g)
Important for hormone production, vitamin absorption, and sustained energy. Minimum 20-25% of calories.

Activity Level Guide

Sedentary
Little or no exercise, desk job
Lightly Active
Light exercise 1-3 days/week
Moderately Active
Moderate exercise 3-5 days/week
Very Active
Hard exercise 6-7 days/week
Extra Active
Physical job or 2x/day training

How to Use the Macro Calculator

  1. Choose Unit System: Select metric (kg, cm) or imperial (lbs, inches) units
  2. Select Gender: Choose male or female as this affects the base calorie calculation
  3. Enter Personal Details: Input your age, weight, and height for accurate calculations
  4. Select Your Goal: Choose weight loss, maintenance, or muscle gain to adjust calorie needs
  5. Choose Activity Level: Select from sedentary to extra active based on your exercise routine
  6. Pick Macro Ratio: Choose a preset (Balanced, Low Carb, High Protein) or set custom percentages
  7. Calculate Macros: Get your personalized daily targets for protein, carbs, and fats

Understanding Macronutrients

Protein

4 calories per gram
Essential for muscle repair, growth, and maintenance. Higher protein needs for active individuals and muscle-building goals.
Recommended: 0.8-1.2g per kg body weight (higher for muscle gain)
Sources: Lean meats, fish, eggs, dairy, legumes, protein powder

Carbohydrates

4 calories per gram
Primary energy source for brain and muscles. Higher carb needs for active individuals and performance athletes.
Recommended: 45-65% of total calories (varies by goal and activity)
Sources: Whole grains, fruits, vegetables, legumes, rice, potatoes

Fats

9 calories per gram
Important for hormone production, vitamin absorption, and sustained energy. Essential for overall health.
Recommended: 20-35% of total calories (minimum 20-25%)
Sources: Nuts, oils, avocados, fatty fish, seeds, olive oil

Popular Macro Ratios

By Goal

Weight Loss

Higher protein helps maintain muscle in a calorie deficit

35% Protein / 30% Carbs / 35% Fat

Muscle Gain

Balanced approach with adequate protein and carbs

30% Protein / 40% Carbs / 30% Fat

Maintenance

Balanced ratio for general health and fitness

30% Protein / 40% Carbs / 30% Fat

By Diet Style

Low Carb / Keto

Very low carb, higher fat for ketosis

25% Protein / 5-10% Carbs / 65-70% Fat

High Carb

For endurance athletes and high activity

20% Protein / 60% Carbs / 20% Fat

Zone Diet

Balanced anti-inflammatory approach

30% Protein / 40% Carbs / 30% Fat

Macro Calculation Examples

Example 1: Weight Loss

Female, 30y, 70kg, 165cm, Moderately Active
Goal: Weight Loss • Balanced Ratio
Daily Calories: ~1,600
Protein: 120g (30%) • Carbs: 160g (40%) • Fat: 53g (30%)

Example 2: Muscle Gain

Male, 25y, 75kg, 180cm, Very Active
Goal: Muscle Gain • High Protein
Daily Calories: ~3,200
Protein: 320g (40%) • Carbs: 280g (35%) • Fat: 89g (25%)

Frequently Asked Questions

What are macronutrients and why do they matter?

Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each serves different functions and getting the right balance helps optimize body composition, performance, and health.

Should I track macros or just calories?

While calories determine weight change, macro ratios affect body composition, satiety, and performance. Tracking macros ensures you get adequate protein for muscle maintenance and proper nutrition balance.

How strict do I need to be with macro targets?

Aim to get within 5-10g of your targets for best results. Perfect adherence isn't necessary - consistency over time is more important than daily perfection.

Can I adjust my macros based on training days?

Yes, many people increase carbs on training days for energy and reduce them on rest days. This is called carb cycling and can be effective for body composition goals.

What if I'm not losing weight with my current macros?

Weight loss requires a calorie deficit. If weight loss stalls, reduce total calories by 10-15% while maintaining protein intake to preserve muscle mass.

How often should I recalculate my macros?

Recalculate when you've lost/gained 5-10 pounds, changed activity levels significantly, or if progress stalls for 2-3 weeks.

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