Macro Calculator

Gender

Age (years)

Weight

Height

Activity Level

Dietary Goal

Macronutrient Ratio

Balanced (30/40/30) High Protein (40/30/30) Moderate Carb (25/45/30) Keto (30/10/60)

Protein %

Carbs %

Fat %

Protein Carbs Fat

Your Macro Results

Daily Calorie Target

0

Calories per day for your goal

Protein

0g

Essential for muscle repair and growth

Carbohydrates

0g

Primary energy source for your body

Fat

0g

Supports hormone function and energy

Macronutrient Distribution

Detailed Macro Breakdown

Macronutrient	Grams/Day	Percentage	Calories
Protein	-	-	-
Carbohydrates	-	-	-
Fat	-	-	-
Total	-	100%	-

Understanding Macronutrients

Macronutrients are the nutrients your body needs in large amounts to function properly: protein, carbohydrates, and fats. Each plays a unique role in supporting your health, energy levels, and fitness goals.

Protein: The Building Blocks

Protein provides 4 calories per gram and is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Adequate protein intake is crucial for muscle maintenance during weight loss and muscle growth during bulking phases.

Carbohydrates: Your Energy Source

Carbohydrates also provide 4 calories per gram and are your body's preferred energy source. They fuel your brain, nervous system, and physical activity. Complex carbs from whole grains, vegetables, and fruits provide sustained energy, while simple carbs offer quick energy bursts.

Fats: Essential Nutrients

Fats provide 9 calories per gram—more than twice the energy of protein or carbs. They support hormone production, nutrient absorption, and cell structure. Healthy fats from sources like avocados, nuts, and olive oil are particularly important for overall health.

How We Calculate Your Macros

Our macro calculator uses the Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR), then adjusts for your activity level to find your Total Daily Energy Expenditure (TDEE). We then modify this based on your goal:

Calorie Adjustment by Goal:
Weight Loss: TDEE - 500 calories (approx. 1 lb/week loss)
Maintenance: TDEE (no adjustment)
Muscle Gain: TDEE + 300-500 calories

Macronutrient Calculation:
Protein (grams) = (Calories × Protein %) ÷ 4
Carbs (grams) = (Calories × Carbs %) ÷ 4
Fat (grams) = (Calories × Fat %) ÷ 9

Practical Example

Consider a 30-year-old woman aiming for weight maintenance with 2,000 calories per day and a balanced 30/40/30 macro ratio:

Protein: (2,000 × 0.30) ÷ 4 = 150g
Carbs: (2,000 × 0.40) ÷ 4 = 200g
Fat: (2,000 × 0.30) ÷ 9 = 67g

Disclaimer: These calculations provide estimates for informational purposes only. Individual nutritional needs vary based on genetics, metabolism, health conditions, and other factors. Consult with healthcare professionals or registered dietitians before making significant dietary changes.

Frequently Asked Questions

Calories represent the total energy in your food, while macros (macronutrients) are the specific components that provide those calories. Protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram. Tracking macros helps ensure you're getting the right balance of nutrients, not just the right number of calories.

For weight loss, a balanced ratio (30% protein, 40% carbs, 30% fat) or a higher protein approach (40% protein, 30% carbs, 30% fat) often works well. Higher protein helps preserve muscle mass during calorie restriction and increases satiety. The best ratio depends on your individual preferences, activity level, and how your body responds to different macronutrient distributions.

For most people, tracking total carbohydrates is sufficient. Net carbs (total carbs minus fiber) is primarily relevant for those following ketogenic diets where fiber's minimal impact on blood sugar is important. For general health and weight management, focusing on total carbs from whole food sources is recommended.

Recalculate your macros every 4-8 weeks, or whenever your weight changes significantly (5-10 pounds), your activity level changes substantially, or you hit a plateau in your progress. As you lose weight, your calorie needs decrease, so regular adjustments help maintain progress toward your goals.

This calculator provides a good starting point for most active individuals. However, competitive athletes or those with very high training volumes may need specialized approaches, often with higher carbohydrate intake for performance and slightly different protein timing. Endurance athletes might benefit from 55-65% carbs, while strength athletes might prioritize 25-35% protein.

Popular Macro Ratios

Balanced (30/40/30)
Good for general health and maintenance
High Protein (40/30/30)
Ideal for muscle building and weight loss
Moderate Carb (25/45/30)
Good for active individuals and endurance
Keto (30/10/60)
Very low carb for ketosis
Zone Diet (30/40/30)
Balanced approach with precise timing

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