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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. Calories determine whether you gain or lose weight; macros determine body composition, energy levels, and performance.

  • Protein: 4 calories per gram — builds and repairs muscle, most satiating macro
  • Carbohydrates: 4 calories per gram — primary fuel source, especially for exercise
  • Fat: 9 calories per gram — hormone production, vitamin absorption, long-lasting energy

How to Set Your Macros

Step 1: Determine Calories

Calculate your TDEE (total daily energy expenditure) using our TDEE Calculator. Then adjust based on your goal: subtract 300-500 calories for fat loss, add 200-500 for muscle gain, or maintain.

Step 2: Set Protein

  • Sedentary: 0.8g per kg body weight (minimum)
  • Active/fat loss: 1.6-2.0g per kg — higher protein preserves muscle during a deficit
  • Muscle building: 1.6-2.2g per kg — research shows diminishing returns above 2.2g/kg

Step 3: Set Fat

Minimum 20-25% of total calories. Below this, hormone production (testosterone, estrogen) can be impaired. Most people do well at 25-35%.

Step 4: Fill Remaining Calories with Carbs

After protein and fat are set, the remaining calories come from carbs. Active people and athletes benefit from higher carbs for energy and performance.

Macro Ratios by Goal

  • Fat loss: 30-35% protein, 30-40% carbs, 25-35% fat
  • Muscle gain: 25-30% protein, 45-55% carbs, 20-30% fat
  • Maintenance: 25-30% protein, 40-50% carbs, 25-30% fat
  • Keto: 20-25% protein, 5-10% carbs, 70-75% fat

High-Protein Food Sources

  • Chicken breast: 31g protein per 100g
  • Greek yogurt: 10g protein per 100g
  • Eggs: 6g protein each
  • Salmon: 25g protein per 100g (plus healthy fats)
  • Lentils: 9g protein per 100g cooked (plant-based)
  • Whey protein: 25g protein per scoop (convenient supplement)

Tracking Tips

  • Use a food scale for accuracy — eyeballing consistently underestimates portions
  • Log cooking oils and dressings — 1 tbsp olive oil is 120 calories of pure fat
  • Focus on weekly averages, not daily perfection. Being within ±5-10% daily is fine
  • Prioritize hitting protein first, then let carbs and fat fall into place

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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.