Macro Calculator

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

Your Information

Your Daily Macros

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Enter your information to calculate your daily macronutrient targets

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Multiple Diet Splits

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

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Goal-Based Calculations

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

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Detailed Breakdown

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

Macro Calculator FAQ

Get answers to common questions about macro calculator

ℹī¸ 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)

✏ī¸ Worked Example

TDEE: 2,200 calories
Goal: Lose fat (500 cal deficit)
Macro split: 30% protein / 40% carbs / 30% fat
  1. 1Target calories = 2,200 − 500 = 1,700 kcal/day
  2. 2Protein: 30% × 1,700 / 4 = 127.5 g/day
  3. 3Carbohydrates: 40% × 1,700 / 4 = 170 g/day
  4. 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 Âą100–200 kcal (not macros themselves).

❓ Frequently Asked Questions

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