Macro Calculator
Get your personalized daily macronutrient targets for protein, carbs, and fat based on your goals.
Results
Protein
150g / day
Carbohydrates
200g / day
Fat
67g / day
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What is a Macro Calculator?
A macro calculator determines your optimal daily intake of the three macronutrients — protein, carbohydrates, and fat — based on your body composition, activity level, and fitness goal. Tracking macros is more precise than simply counting calories because it ensures your body gets the right fuel for your specific goal.
Protein is essential for muscle repair and growth (4 calories per gram). Carbohydrates are the body's primary energy source (4 calories per gram). Fat supports hormonal health and nutrient absorption (9 calories per gram). The ideal ratio of these three nutrients varies significantly depending on whether you are trying to lose fat, build muscle, or maintain your current physique.
This calculator uses your TDEE as the foundation and then distributes your calories across macros based on your selected goal. For fat loss, protein is kept high to preserve muscle. For muscle gain, carbohydrates are increased to fuel training and recovery.
How to Use the Macro Calculator
Get your personalized daily macro targets in minutes.
- 1
Enter your stats
Input your age, sex, height, weight, and activity level to calculate your TDEE.
- 2
Select your goal
Choose from fat loss, maintenance, or muscle gain. This adjusts your total calorie target.
- 3
View your macro breakdown
The calculator shows your daily targets for protein, carbohydrates, and fat in both grams and calories.
- 4
Use the targets for meal planning
Track your daily food intake against these targets using a food tracking app like MyFitnessPal or Cronometer.
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