Macro Calculator
Calculate optimal protein, carbohydrate, and fat intake based on your goals and activity level.
About Macro Calculator
Calculate your daily macronutrient needs (protein, carbs, fat) based on your body composition, activity level, and fitness goals.
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How to Use This Calculator
- Select your unit system (Metric kg/cm or Imperial lbs/inches)
- Enter your current weight
- Enter your height
- Input your age in years
- Select your biological gender
- Choose your activity level (how often you exercise per week)
- Select your goal: cutting (fat loss), maintenance, or bulking (muscle gain)
- Click 'Calculate Macros' to see your personalized daily targets
- Review total daily calories and macro breakdown in grams
- Track your food intake to hit these targets using a food diary or app
Formula
BMR (Mifflin-St Jeor): Male = 10×weight(kg) + 6.25×height(cm) - 5×age + 5; Female = 10×weight(kg) + 6.25×height(cm) - 5×age - 161; TDEE = BMR × Activity Level; Protein (g) = (Calories × Protein%) / 4; Carbs (g) = (Calories × Carbs%) / 4; Fat (g) = (Calories × Fat%) / 9; Cutting: -500 cal (40% protein, 30% carbs, 30% fat); Maintenance: TDEE (30% protein, 40% carbs, 30% fat); Bulking: +300 cal (30% protein, 40% carbs, 30% fat)
Frequently Asked Questions
What are macronutrients and why do they matter?▼
Macronutrients (macros) are protein, carbohydrates, and fat - the three nutrients that provide calories. Protein (4 cal/g) builds and repairs tissue. Carbs (4 cal/g) provide energy. Fat (9 cal/g) supports hormones and nutrient absorption. Tracking macros helps optimize body composition beyond just counting calories.
How much protein do I need?▼
For muscle maintenance: 0.8-1.0g per lb of body weight. For muscle building: 1.0-1.2g per lb. For fat loss while preserving muscle: 1.0-1.5g per lb. Athletes and very active individuals need more. Spread protein intake throughout the day for best results (20-40g per meal).
Should I adjust macros on rest days?▼
It depends on your goal. For muscle building, keep macros consistent even on rest days (recovery needs protein/calories). For fat loss, you can reduce carbs by 20-30% on rest days while keeping protein high. Many people find it simpler to keep macros consistent daily.
Can I adjust the macro ratios?▼
Yes, these ratios are starting points. Popular adjustments: Low-carb: 40% protein, 20% carbs, 40% fat. High-carb (athletes): 25% protein, 50% carbs, 25% fat. Balanced: 30% protein, 35% carbs, 35% fat. Keep protein 0.8-1.2g per lb of body weight regardless of ratio.