Macro Calculator
Calculate your daily macronutrient needs (protein, carbs, fat) and total calories based on age, weight, activity level, and fitness goals. Get personalized nutrition recommendations for optimal health and fitness results.
📋 Quick Navigation
🥩 Protein
🍞 Carbs
🥑 Fat
⚡ BMR
📊 Detailed Macronutrient Breakdown
| Macronutrient | Daily Amount | % of Calories | Calories from This Macro |
|---|---|---|---|
| Protein | — | 30% | — |
| Carbohydrates | — | 45% | — |
| Fat | — | 25% | — |
| Total | — | 100% | — |
🧠 Understanding Macronutrients
What are Macronutrients?
Macronutrients (or "macros") are the three main nutrients your body needs in large quantities: protein, carbohydrates, and fat. Each provides calories and different functions. Understanding your macro needs is essential for achieving fitness goals, whether building muscle, losing fat, or maintaining health.
The Three Macronutrients
Protein (4 cal/g): Builds muscle, supports recovery, increases satiety. Required for muscle growth and repair. Carbohydrates (4 cal/g): Primary energy source, supports brain function and athletic performance. Replenishes glycogen for recovery. Fat (9 cal/g): Essential for hormone production, vitamin absorption, and cell health. Provides concentrated energy.
Why Macros Matter
Energy Balance: Total calories determine weight changes, but macro ratios affect hunger and performance. Muscle Growth: Adequate protein + carbs + training = muscle gain. Recovery: Macros consumed around workouts optimize recovery. Satiety: Protein and fiber keep you fuller longer during diets. Performance: Carbs fuel intense exercise; fat supports endurance activities.
📊 Macronutrient Ratios by Goal
🏃 Weight Loss
Protein: 30-40% (preserve muscle in deficit). Carbs: 40-45% (fuel workouts). Fat: 20-25% (essential functions). Higher protein increases satiety and muscle retention during calorie deficit.
⚖️ Maintenance
Protein: 25-35% (sustain muscle). Carbs: 40-50% (steady energy). Fat: 20-35% (balanced nutrition). Flexible ratios work as long as total calories are appropriate.
💪 Muscle Gain
Protein: 30-40% (maximize growth). Carbs: 40-50% (fuel training). Fat: 20-30% (hormone production). Higher carbs support training intensity; higher protein supports muscle synthesis.
Flexible Macro Approaches
IIFYM (If It Fits Your Macros): Focus on hitting daily macro targets regardless of food source. Allows flexibility while maintaining balance. Balanced Macros: Traditional 40-30-30 split works for many. Carb Cycling: Higher carbs on training days, lower on rest days. Keto/Low-Carb: Minimal carbs, higher fat. Niche approach for specific goals.
🧮 Macro Calculation Formulas
Step 1: Calculate BMR (Basal Metabolic Rate)
For Men:
BMR = (10 × Weight(kg)) + (6.25 × Height(cm)) − (5 × Age) + 5
For Women:
BMR = (10 × Weight(kg)) + (6.25 × Height(cm)) − (5 × Age) − 161
Step 2: Calculate TDEE (Total Daily Energy Expenditure)
Activity Factors:
Sedentary: 1.2
Lightly Active: 1.375
Moderately Active: 1.55
Very Active: 1.725
Extremely Active: 1.9
Step 3: Adjust for Goal
Weight Loss: TDEE − 500 cal (~1 lb/week loss)
Maintenance: TDEE (at maintenance)
Muscle Gain: TDEE + 500 cal (~1 lb/week gain)
Step 4: Calculate Macros
Carbs (4 cal/g): Target Calories × (% as carbs) ÷ 4 = grams
Fat (9 cal/g): Target Calories × (% as fat) ÷ 9 = grams
Example (2400 cal, 30% protein, 45% carbs, 25% fat):
Protein = 2400 × 0.30 ÷ 4 = 180g
Carbs = 2400 × 0.45 ÷ 4 = 270g
Fat = 2400 × 0.25 ÷ 9 = 67g