Macro Calculator
Calculate your personalized macronutrient breakdown (protein, carbs, fat) based on your goals and preferences.
How often do you exercise?
Choose your preferred macro split
Enter your details and click calculate to see your results
Understanding Macronutrients
Macronutrients (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.
The Three Macronutrients
Protein (4 calories per gram)
Essential for building and repairing tissues, making enzymes and hormones. Aim for quality sources like lean meats, fish, eggs, legumes, and dairy.
Carbohydrates (4 calories per gram)
Your body's primary energy source, especially for high-intensity activity. Focus on complex carbs like whole grains, fruits, vegetables, and legumes.
Fats (9 calories per gram)
Necessary for hormone production, nutrient absorption, and cell health. Prioritize healthy fats from nuts, seeds, avocados, olive oil, and fatty fish.
How We Calculate Your Macros
Our calculator uses a proven three-step process:
- BMR (Basal Metabolic Rate): Calories burned at rest using the Mifflin-St Jeor equation
- TDEE (Total Daily Energy Expenditure): BMR multiplied by your activity level
- Macro Split: Calories distributed based on your diet preference and goals
Choosing Your Macro Split
Balanced (30/40/30)
Best for: General health, beginners, sustainable long-term eating
High Protein (40/35/25)
Best for: Building muscle, fat loss, athletes, high activity levels
Low Carb (35/25/40)
Best for: Fat loss, blood sugar control, moderate activity
Keto (25/5/70)
Best for: Ketogenic diet followers, specific health goals (consult doctor)
Frequently Asked Questions
How accurate is this calculator?
Our calculator provides estimates based on proven formulas. Individual needs vary based on genetics, metabolism, and other factors. Use results as a starting point and adjust based on your progress.
Should I hit my macros exactly every day?
Aim to hit your targets on average over the week. It's normal to have some variation day-to-day. Consistency over perfection is key.
What if I'm not seeing results?
Give it 2-4 weeks before adjusting. Track consistently, and if you're not progressing toward your goal, adjust calories by 10-15% and reassess after another 2 weeks.