Macro Calculator

Calculate your optimal daily protein, carbohydrate, and fat intake for your goals.

lbs
yrs

How to Calculate Your Macros

Calculating your macronutrient needs involves three steps: first, determine your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Then adjust calories based on your goal (deficit for weight loss, surplus for muscle gain). Finally, distribute those calories among protein, carbs, and fat according to your chosen ratio.

Macro Calculation Formula

This calculator uses the Mifflin-St Jeor equation for BMR:

  • Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
  • Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
  • TDEE: BMR x Activity Factor (1.2 to 1.9)
  • Macro grams: (Target calories x macro %) / calories per gram

How to Use This Calculator

  1. Enter your stats: Weight, height, age, and sex.
  2. Select activity level: From sedentary to extremely active.
  3. Choose your goal: Weight loss, maintenance, or muscle gain.
  4. Pick a macro split: Balanced, high protein, low carb, or keto.
  5. Click Calculate: See your daily calorie and macro targets.

Popular Macro Splits Explained

  • Balanced (40/30/30): 40% carbs, 30% protein, 30% fat. Good for general fitness and sustainable long-term.
  • High Protein (40/40/20): 40% carbs, 40% protein, 20% fat. Ideal for muscle building and preserving lean mass during a cut.
  • Low Carb (20/40/40): 20% carbs, 40% protein, 40% fat. Effective for insulin resistance and some weight loss approaches.
  • Keto (5/30/65): 5% carbs, 30% protein, 65% fat. Forces the body into ketosis for fat burning. Requires strict adherence.

Tips for Hitting Your Macros

  • Use a food tracking app: MyFitnessPal, Cronometer, or MacroFactor make tracking easy.
  • Meal prep: Preparing meals in advance ensures you hit your targets consistently.
  • Prioritize protein: Plan your protein sources first, then fill in carbs and fats.
  • Be flexible: Hitting within 5-10g of each macro is close enough for results.
  • Adjust over time: Recalculate every 4-6 weeks as your weight and activity change.

Macro Calculator FAQ

What are macronutrients?

Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein (4 calories/gram), carbohydrates (4 calories/gram), and fat (9 calories/gram). Each plays a unique role in body function, energy, and recovery.

How much protein do I need?

For general health, 0.36g per pound of body weight is the minimum. For active individuals and muscle building, 0.7-1.0g per pound is recommended. Athletes and those in a calorie deficit may benefit from up to 1.2g per pound to preserve muscle mass.

What is the best macro ratio for weight loss?

A balanced approach of 40% carbs, 30% protein, 30% fat works well for most people. Higher protein (40%) helps preserve muscle during a deficit. Low-carb (20% carbs) or keto (5% carbs) can also be effective but may be harder to sustain long-term.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities and exercise. TDEE is what you should use for meal planning.

Should I track macros or just calories?

Tracking macros provides more control over body composition than calories alone. If your goal is simply weight loss, calorie counting may suffice. For muscle gain, athletic performance, or body recomposition, tracking macros ensures you get adequate protein and balanced nutrition.