Macro Calculator

Calculate your ideal protein, carbs, and fats for your fitness goals

How to Use This Calculator

Follow these simple steps to get accurate results:

Enter Your Daily Calorie Target

Start by entering your daily calorie goal. If you don't know this, use the TDEE Calculator first.

Example: If your TDEE is 2400 calories and you want to lose fat, enter 2000 calories (20% deficit).

💡 Tip: For weight loss: subtract 15-25% from TDEE. For muscle gain: add 10-20% to TDEE.

Select Your Fitness Goal

Choose whether you're cutting (fat loss), bulking (muscle gain), or maintaining your current weight.

💡 Tip: Cutting focuses on higher protein to preserve muscle. Bulking needs more carbs for energy and growth.

Choose a Diet Preference

Select from preset macro ratios (Balanced, Low-Carb, Keto, High-Protein) or create custom ratios.

Example: Low-carb diets have 35% protein, 20% carbs, 45% fats. Keto is even more extreme with 5% carbs.

Optional: Set Meals Per Day

Choose how many meals you eat daily to get per-meal macro targets.

Example: If you eat 4 meals per day, the calculator divides your daily macros by 4.

View Your Results

Get your daily protein, carbs, and fats in grams with visual charts and progress bars.

💡 Tip: Save your results to history and share with your coach or training partner!

Quick Tips

Protein: 4 calories per gram. Focus on lean meats, fish, eggs, dairy, and legumes.
Carbs: 4 calories per gram. Choose complex carbs like oats, rice, potatoes, and fruits.
Fats: 9 calories per gram. Include healthy fats from nuts, avocado, olive oil, and fatty fish.
Track your macros for at least 2 weeks to see what works best for your body.
Adjust your macros every 4-6 weeks based on progress and how you feel.

What are Macros?

Macronutrients (or "macros") are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a crucial role in your health and fitness goals.

Protein

4 calories per gram

Builds and repairs muscle tissue. Essential for recovery, satiety, and preserving muscle during fat loss.

Carbohydrates

4 calories per gram

Primary energy source for workouts and daily activities. Fuels high-intensity training and brain function.

Fats

9 calories per gram

Essential for hormone production, vitamin absorption, and long-term energy. Don't fear healthy fats!

Goal-Based Recommendations

Cutting (Fat Loss): Higher protein (40%) to preserve muscle, moderate carbs (30%) for energy, moderate fats (30%) for hormones.
Bulking (Muscle Gain): Moderate protein (30%), higher carbs (45%) to fuel training and growth, moderate fats (25%).
Maintenance: Balanced distribution (30/40/30) to maintain current physique and support overall health.

Disclaimer: This calculator provides estimates based on common macro distribution guidelines. Individual needs vary based on activity level, metabolism, and personal response. Consult with a registered dietitian for personalized nutrition advice.