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Macro Calculator

Calculate your daily macros for protein, carbs, and fat based on your calorie needs and fitness goals.

Use a TDEE calculator to find your daily calories

Understanding Macronutrients

Macros are the three main nutrients that provide energy. Each gram provides different calories:

  • Protein: 4 calories per gram
  • Carbohydrates: 4 calories per gram
  • Fat: 9 calories per gram

Macro Ratios by Goal

  • Fat loss: Higher protein (30-35%), moderate carbs, lower fat
  • Muscle gain: High protein (25-30%), high carbs (45-55%)
  • Maintenance: Balanced split (30/40/30)
  • Keto: Very low carb (5%), high fat (70-75%)

Hitting Your Macros

  • Protein sources: Chicken, fish, eggs, Greek yogurt, legumes
  • Carb sources: Rice, oats, potatoes, fruits, vegetables
  • Fat sources: Olive oil, nuts, avocado, fatty fish

Tracking Tips

  • Use a food scale for accuracy
  • Log everything, including cooking oils
  • Focus on weekly averages, not daily perfection

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Calculate your Total Daily Energy Expenditure (TDEE) based on your BMR and activity level. Plan your calorie intake for weight goals.

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Frequently Asked Questions

What are macros?

Macronutrients: protein, carbohydrates, and fat. They provide calories and are essential for body function.

How many grams of protein do I need?

General: 0.8g per kg body weight. Athletes/muscle building: 1.6-2.2g per kg body weight.

What is the best macro ratio?

It depends on goals. Balanced: 30/40/30 (P/C/F). Low carb: 30/20/50. High carb: 20/55/25.

Should I track macros or just calories?

Calories matter most for weight. Macros matter for body composition, energy, and performance.