Nutrition
Macro Calculator
Calculate your personalized macronutrient targets.
Calculate your personalized macronutrient targets.
Macronutrients—commonly called "macros"—are the three essential nutrients your body needs in large amounts to function properly: protein, carbohydrates, and fats. Unlike micronutrients (vitamins and minerals), macros provide energy (calories) and serve as the building blocks for tissue repair, hormone production, and countless metabolic processes.
Each macro plays a unique role in your health and fitness. Protein builds and repairs muscle tissue, supports immune function, and helps you feel full. Carbohydrates are your body's preferred energy source, fueling everything from intense workouts to brain function. Fats support hormone production, vitamin absorption, and provide long-lasting energy.
Understanding and tracking your macros allows you to optimize your nutrition for specific goals. Whether you're trying to lose fat, build muscle, or simply maintain your current physique, hitting your macro targets ensures you're getting the right nutrients in the right amounts.
Macros are calculated from your total daily calories. If you haven't determined your calorie needs yet, use our TDEE Calculator first. For protein-specific guidance based on your training, try the Protein Calculator.
We start with your TDEE (Total Daily Energy Expenditure), then adjust based on your goal:
These are starting estimates. Adjust based on real progress over 2–3 weeks of tracking.
For the most precise TDEE, calculate your body fat percentage first — the Katch-McArdle method (selected automatically when body fat % is known) is the most accurate formula available.
Unlike simple percentage-based calculators, we set your protein target based on your body weight and goal — not as a percentage of calories. This produces more realistic and evidence-based protein targets regardless of your calorie level.
| Goal | Male | Female |
|---|---|---|
| Fat Loss | 2.0 g/kg | 1.8 g/kg |
| Maintenance | 1.8 g/kg | 1.6 g/kg |
| Muscle Gain | 2.0 g/kg | 1.8 g/kg |
The High Protein diet style adds +0.2 g/kg, capped at 2.4 g/kg (male) or 2.2 g/kg (female) to stay within evidence-based limits.
A minimum fat intake of 0.8 g per kg body weight is maintained for hormonal health. The remaining calories after protein are split between carbs and fats based on your selected diet style:
| Diet Style | Carb/Fat Split | Best For |
|---|---|---|
| Balanced | Moderate carbs, moderate fats | Most people (recommended) |
| Low Carb | Lower carbs, higher fats | Appetite control, lower-carb preference |
| High Protein | Moderate carbs, lower fats | Maximum satiety, muscle retention |
| Keto | Very low carbs (~25g), highest fats | Specific low-carb approach only |
Macro targets are starting estimates based on body weight, calorie target, and diet style. Adjust based on training performance, recovery, hunger, and real-world adherence over 2-3 weeks.
Here are three example macro plans for different goals and diet types:
Profile: 75 kg male, office worker, lightly active
TDEE: 2,200 kcal → Goal: 1,760 kcal (20% deficit)
Protein: 150g (2.0 g/kg)
Carbs: 146g
Fats: 64g
Profile: 80 kg male, gym-goer, moderately active
TDEE: 2,500 kcal → Goal: 2,500 kcal
Protein: 144g (1.8 g/kg)
Carbs: 337g
Fats: 64g
Profile: 85 kg male, athlete, very active
TDEE: 3,200 kcal → Goal: 3,680 kcal (15% surplus)
Protein: 187g (2.2 g/kg)
Carbs: 551g
Fats: 81g
Note: These are examples only. Your individual macro targets will vary based on your body weight, TDEE, and chosen diet type.
Now that you know your daily macro targets, the next step is applying them to real food. Use our Recipe Calculator to get a full nutritional breakdown of any homemade meal and see exactly how it fits your macros.
Macros (macronutrients) are protein, carbohydrates, and fats—the three nutrients your body needs in large amounts. Tracking macros is superior to just counting calories because it ensures you're getting the right balance of nutrients for your specific goals.
This calculator uses research-informed formulas to provide accurate macro targets based on your TDEE, body weight, and goals. However, all calculators provide estimates. We recommend using the calculator as a starting point, then adjusting based on your results over 2-4 weeks.
For most people pursuing fitness goals, research suggests 1.6-2.2g of protein per kilogram of body weight. This range supports muscle growth, recovery, and satiety. Athletes or those in a calorie deficit may benefit from the higher end (2.0-2.4g/kg).
For fat loss, prioritize protein (1.8-2.2 g/kg body weight) to preserve muscle mass and increase satiety. Moderate carbs timed around workouts provide energy. The key is creating a calorie deficit while hitting your protein target based on body weight, not calorie percentage.
Yes, but it's challenging and typically only works for beginners, those returning after a break, or individuals with higher body fat. This is called "body recomposition." Eat at maintenance or slight deficit, prioritize protein (2.0-2.4g/kg), and lift progressively.
For simplicity and consistency, eating the same macros daily works well for most people. However, advanced strategies like carb cycling (higher carbs on training days) can be effective for athletes with specific performance goals.
Use a food tracking app like MyFitnessPal or Cronometer. Weigh your food with a digital kitchen scale for accuracy. Log everything you eat, including oils and condiments. After 1-2 weeks, tracking becomes second nature.
Perfection isn't required! Aim to hit your macros within ±5-10g for each macro. Focus on weekly averages rather than daily perfection. If you're consistently close to your targets (80% adherence), you'll see results.