Macro Calculator
Calculate your optimal daily protein, carbs, and fat targets based on your body and goals.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides calories — protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram.
How much protein do I need per day?
For most active adults, 1.6-2.2g of protein per kg of body weight is optimal. If you're trying to lose weight, aim for the higher end (2.0-2.2g/kg) to preserve muscle mass. For muscle gain, 1.8-2.0g/kg is sufficient.
Should I track macros or just calories?
Tracking macros gives you more control over your body composition. Two diets with the same calories but different macro splits will produce different results — higher protein preserves more muscle during weight loss and builds more during a surplus.
What's the best macro split for weight loss?
A high-protein split (30-35% protein, 25% fat, 40-45% carbs) works well for most people losing weight. The high protein preserves muscle mass and keeps you feeling full, while adequate carbs fuel your workouts.
How macro calculations work
This calculator first estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, then distributes those calories across protein, carbs, and fat based on your goal.
Protein is set at 1.6-2.2g per kg of body weight — higher during weight loss to preserve muscle mass. Fat is set at 25-30% of total calories to support hormone production. Carbs fill the remaining calories to fuel activity and training.
This calculator provides estimates only. Individual needs vary based on body composition, training intensity, and metabolic factors. Consult a healthcare provider for personalized advice.