Health

Macro Calculator

Calculate daily protein, carbs, and fat intake for your goals.

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Macro Calculator

Body Weight

Fitness Goal

Activity Level

Results

About Macro Calculator

A macro calculator helps you determine the optimal daily intake of protein, carbohydrates, and fat based on your body weight, activity level, and fitness goals.

Frequently Asked Questions

Macronutrients ("macros") are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros lets you control body composition more precisely than just counting calories.

For weight loss, a higher protein ratio helps preserve muscle: 30-35% protein, 25-35% fat, 35-40% carbs is a common approach. Protein should be at least 1.6-2.2g per kg of body weight to minimize muscle loss during a deficit.

For sedentary adults: 0.8g per kg body weight. For active individuals: 1.2–1.7g/kg. For muscle building: 1.6–2.2g/kg. For weight loss while preserving muscle: up to 2.4g/kg. Higher protein also increases satiety.

For muscle gain: ~30% protein, 50% carbohydrates, 20% fat. Carbohydrates fuel intense workouts and support recovery. Aim for a modest caloric surplus (200–500 calories above TDEE) to maximize muscle gain while minimizing fat gain.

Ketogenic diet macros: ~5–10% carbs (under 50g/day), 20–25% protein, 65–75% fat. This induces ketosis — your body burns fat as its primary fuel source instead of carbohydrates.

Fiber is a carbohydrate that isn't fully digested. Some people track "net carbs" = total carbs − fiber. This is especially relevant for low-carb or ketogenic diets. Fiber has health benefits and most people should aim for 25–35g/day.

Recalculate every 4–6 weeks or whenever your weight changes by more than 2–3 kg, your activity level changes significantly, or when you change your goal (from cutting to bulking, etc.). Your caloric needs change as you lose/gain weight.

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