Calculate Your Perfect Macros
Get personalized protein, carbs, and fat targets based on your body, goals, and lifestyle. Science-based formula used by 50,000+ people.
Trusted by 50,000+ people • Average 4.8/5 rating
Your Information
Your Daily Macro Targets
Protein
Carbs
Fats
Sample Meal Split
Divide your macros across meals to match your schedule
Breakfast (25%)
0 calories
Lunch (30%)
0 calories
Dinner (35%)
0 calories
Snacks (10%)
0 calories
Your Action Plan
How Macro Calculation Works
Three-step science-based approach to personalized nutrition
Calculate BMR
We use the Mifflin-St Jeor equation to find your Basal Metabolic Rate - calories burned at rest based on age, gender, height, and weight.
Apply Activity Level
BMR is multiplied by your activity factor (1.2-1.9) to calculate Total Daily Energy Expenditure - your maintenance calories.
Adjust for Goals
Calories are adjusted for your goal (lose/maintain/gain), then split into protein, carbs, and fats using your preferred diet approach.
Understanding Your Macros
Each macronutrient plays a specific role in your body
Protein (4 cal/g)
Primary Functions: Builds and repairs muscle tissue, increases satiety, supports immune function, preserves muscle during fat loss.
Best Sources: Lean meats, fish, eggs, dairy, legumes, protein powder
Carbohydrates (4 cal/g)
Primary Functions: Main energy source for brain and muscles, fuels high-intensity exercise, supports recovery and performance.
Best Sources: Whole grains, fruits, vegetables, legumes, potatoes
Fats (9 cal/g)
Primary Functions: Essential for hormone production, supports vitamin absorption, provides sustained energy, critical for cell health.
Best Sources: Nuts, seeds, avocados, olive oil, fatty fish
Common Questions
How accurate is this calculator?
Uses the Mifflin-St Jeor equation - the most accurate BMR formula available. Results are 90-95% accurate for most people. Adjust based on your weekly progress.
Do I need to hit my macros exactly?
Aim for within 5-10g of your targets. Protein is most important to hit daily. Carbs and fats can be more flexible as long as total calories stay consistent.
How often should I recalculate?
Recalculate every 10-15 lbs of weight change, or if progress stalls for 2+ weeks. Your body's needs change as you lose or gain weight.
Which diet approach should I choose?
Choose based on preference and lifestyle. Balanced works for most people. Low carb helps with hunger control. High protein supports muscle building. All approaches work if calories are right.
How the Macro Calculator Works
Understanding macronutrient distribution for your goals
The Macro Distribution Science
Macros (protein, carbs, fat) each provide different functions: protein builds tissue, carbs fuel performance, fat supports hormones. The calculator distributes your total calories across these three based on your goal and activity level.
We start with protein first (0.8-1g per lb bodyweight), then allocate fat (20-35% of calories for hormones), and fill the remainder with carbs for energy. This evidence-based approach prioritizes muscle preservation and performance.
Calorie Values:
- • Protein: 4 calories per gram
- • Carbohydrates: 4 calories per gram
- • Fat: 9 calories per gram
- • Alcohol: 7 calories per gram (not tracked)
Goal-Based Macro Strategies
Different goals require different macro ratios. Fat loss benefits from higher protein to preserve muscle. Muscle gain needs surplus calories with adequate protein. Maintenance balances all three for health.
Recommended Ratios by Goal:
- • Fat Loss: 40% protein / 30% carbs / 30% fat
- • Muscle Gain: 30% protein / 40% carbs / 30% fat
- • Maintenance: 30% protein / 40% carbs / 30% fat
- • Low Carb: 35% protein / 20% carbs / 45% fat
When to Use the Macro Calculator
Timing and situations for macro tracking
Plateaus and Stalls
When progress stops for 2+ weeks despite consistent effort, macro tracking reveals issues. Often the problem is too little protein or incorrect total calories.
Serious Training Goals
Athletes and serious lifters need precise nutrition to support training. Macro tracking ensures adequate protein and carbs for performance and recovery.
Body Recomposition
Losing fat while building muscle requires high protein with controlled calories. Macro tracking is essential for this advanced goal.
Macro Tracking: When It Helps vs When It's Overkill
Track Macros When:
- • Competing or training at high level
- • Weight loss stalled despite calorie deficit
- • Attempting body recomposition
- • Energy levels inconsistent during training
- • Need accountability and structure
- • Learning portion sizes (temporary education)
Skip Detailed Tracking When:
- • Just starting your fitness journey
- • Making progress with simple calorie tracking
- • It causes stress or obsessive behavior
- • Training casually for general health
- • You're already lean and maintaining
- • History of disordered eating patterns
Complete Your Nutrition Plan
TDEE Calculator
Calculate your total daily energy expenditure for accurate calorie targets.
Calculate TDEEProtein Calculator
Find your optimal daily protein intake based on your goals and activity.
Calculate ProteinBMI Calculator
Calculate your Body Mass Index with detailed health insights and ranges.
Calculate BMI