Macro Calculator

Calculate your optimal daily macronutrient breakdown (protein, carbohydrates, and fat) based on your personal stats, activity level, and fitness goals.

Your Information

Age

Gender

Height (cm)

Weight (kg)

Activity Level

Goal

Macro Split

Your Daily Macros

🍎

Enter your information to calculate your daily macronutrient targets

⚖️

Multiple Diet Splits

Choose from balanced, high-protein, keto, low-carb, and high-carb macro distributions

🎯

Goal-Based Calculations

Automatically adjusts calories for weight loss, maintenance, or weight gain goals

📊

Detailed Breakdown

Get grams, calories, and percentages for each macronutrient with visual distribution

Macro Calculator FAQ

Get answers to common questions about macro calculator

ℹ️ What is Macro Calculator?

A macro (macronutrient) calculator determines your optimal daily intake of protein, carbohydrates, and fats based on body composition goals — whether you want to lose fat, build muscle, or maintain weight. It starts from your Total Daily Energy Expenditure (TDEE) and divides calories across the three macros.

📐 Formula

TDEE = BMR × Activity Factor | Protein: 4 cal/g | Carbs: 4 cal/g | Fat: 9 cal/g

BMR— Basal Metabolic Rate — calories burned at rest

TDEE— Total Daily Energy Expenditure — total daily calorie need

Macro Split— Protein/Carbs/Fat percentages (e.g., 30/40/30)

✏️ Worked Example

TDEE: 2,200 calories

Goal: Lose fat (500 cal deficit)

Macro split: 30% protein / 40% carbs / 30% fat

1Target calories = 2,200 − 500 = 1,700 kcal/day
2Protein: 30% × 1,700 / 4 = 127.5 g/day
3Carbohydrates: 40% × 1,700 / 4 = 170 g/day
4Fat: 30% × 1,700 / 9 = 56.7 g/day

✅ Result: Protein: 128g | Carbs: 170g | Fat: 57g @ 1,700 kcal

💡 How to Interpret Results

▸Protein is the most satiating macro — higher protein helps preserve muscle during a caloric deficit.
▸Carbohydrates fuel high-intensity exercise — reduce them on rest days, increase on training days.
▸Dietary fat supports hormone production — don't go below 0.3g/lb of body weight.
▸Track macros for 4–6 weeks before adjusting — your body needs time to respond.
▸If weight isn't moving in 2 weeks, adjust calories by ±100–200 kcal (not macros themselves).