🍽️Macro Calculator
Calculate your daily macronutrient targets (protein, carbs, fats) based on your goals, activity level, and dietary preferences. Get personalized meal breakdowns and nutrition guidance.
Personal Information
Your Macro Targets
Enter your information to calculate macros
Diet Type Comparison
| Diet Type | Protein | Carbs | Fats | Best For |
|---|---|---|---|---|
⚖️Balanced Diet | 25% | 45% | 30% | Standard macro distribution |
💪High Protein | 35% | 35% | 30% | Muscle building/preservation |
🥩Low Carb | 30% | 20% | 50% | Reduced carbohydrate intake |
🥑Ketogenic | 25% | 5% | 70% | Very low carb, high fat |
🍞High Carb | 20% | 60% | 20% | Endurance athletes |
🫒Mediterranean | 20% | 45% | 35% | Heart-healthy approach |
Best Food Sources
🥩 Protein Sources
- • Chicken breast (31g/100g)
- • Greek yogurt (20g/100g)
- • Eggs (13g/100g)
- • Salmon (25g/100g)
- • Lentils (9g/100g)
- • Tofu (15g/100g)
- • Cottage cheese (11g/100g)
- • Quinoa (4.4g/100g)
🍞 Carb Sources
- • Brown rice (23g/100g)
- • Sweet potato (20g/100g)
- • Oats (66g/100g)
- • Banana (23g/100g)
- • Whole wheat bread (49g/100g)
- • Quinoa (64g/100g)
- • Apple (14g/100g)
- • Beans (22g/100g)
🥑 Healthy Fats
- • Avocado (15g/100g)
- • Almonds (49g/100g)
- • Olive oil (100g/100g)
- • Salmon (13g/100g)
- • Chia seeds (31g/100g)
- • Walnuts (65g/100g)
- • Flaxseeds (42g/100g)
- • Dark chocolate (43g/100g)
Frequently Asked Questions
🤔 What are macronutrients?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein (muscle building/repair), carbohydrates (energy), and fats (hormone production/absorption).
🎯 How strict should I be with macro targets?
Aim to get within 5-10g of your targets daily. Perfect adherence isn”t necessary - consistency over perfection leads to better long-term results.
💪 How much protein do I really need?
For active individuals: 1.6-2.2g per kg body weight. For muscle building: 2.0-2.4g per kg. Older adults and those in caloric deficit may need slightly more.
⏰ When should I eat my macros?
Total daily intake matters more than timing. However, distribute protein evenly across meals, have carbs around workouts, and include healthy fats throughout the day.
📊 Should I adjust macros over time?
Yes! Recalculate every 10-15 lbs of weight change, when changing goals, or if progress stalls. Your macro needs change as your body composition and activity levels change.
🥗 What about micronutrients and fiber?
While tracking macros, prioritize whole foods to naturally get vitamins and minerals. Aim for 25-35g fiber daily and eat a variety of colorful fruits and vegetables.
How to Use This Calculator
Getting your personalized macronutrient targets is simple. Follow these steps:
- Enter your body stats -- provide your gender, age, weight, and height. Toggle between Metric and Imperial units as needed.
- Select your activity level -- choose the option that best reflects your average weekly exercise frequency and intensity.
- Choose your goal -- select from aggressive fat loss to aggressive bulk, or maintenance if you want to stay at your current weight.
- Pick a diet type -- choose from six pre-configured diet profiles including Balanced, High Protein, Low Carb, Ketogenic, High Carb, or Mediterranean.
- Review your targets -- your daily calorie target, macro grams, per-meal breakdown, fiber goal, and water recommendation will appear automatically.
Understanding Macronutrients
Macronutrients -- commonly called "macros" -- are the three primary nutrients that your body needs in large quantities to function, grow, and repair itself. Each macro provides calories (energy) and serves distinct biological roles. By adjusting the ratio of protein, carbohydrates, and fats in your diet, you can optimize your nutrition for specific goals such as building muscle, losing fat, or improving athletic performance.
Protein: The Building Block
Protein provides 4 calories per gram and is essential for building and repairing muscle tissue, producing enzymes and hormones, and supporting immune function. Active individuals and those in a caloric deficit benefit from higher protein intake (1.6-2.2 g per kg of body weight) to preserve lean mass. Protein also has the highest thermic effect of food, meaning your body burns more calories digesting it compared to carbs or fats -- roughly 20-30% of protein calories are used during digestion alone.
Carbohydrates: The Primary Fuel
Carbohydrates provide 4 calories per gram and serve as your body's preferred and most efficient energy source, especially during high-intensity exercise. They fuel your brain, central nervous system, and working muscles. Complex carbohydrates (whole grains, vegetables, legumes) provide sustained energy along with fiber and micronutrients, while simple carbohydrates (fruit, sugar) are absorbed quickly and are useful around workouts. Fiber, a type of indigestible carbohydrate, supports digestive health and satiety.
Fats: The Essential Nutrient
Dietary fat provides 9 calories per gram -- more than double that of protein or carbs -- making it a dense energy source. Fats are vital for hormone production (including testosterone and estrogen), absorption of fat-soluble vitamins (A, D, E, K), brain health, and cell membrane integrity. Healthy fat sources include avocados, nuts, seeds, olive oil, and fatty fish. A minimum of 20% of total calories from fat is generally recommended to maintain proper hormonal function.
Macro Calorie Calculations:
Protein calories = Total calories x Protein percentage
Protein grams = Protein calories / 4
Carb calories = Total calories x Carb percentage
Carb grams = Carb calories / 4
Fat calories = Total calories x Fat percentage
Fat grams = Fat calories / 9
Calorie Values per Gram:
1 g Protein = 4 cal | 1 g Carbohydrate = 4 cal | 1 g Fat = 9 cal
How to Track Your Macros
The most practical way to track macros is by using a food tracking app where you log each meal and snack. Start by weighing portions with a kitchen scale for the first few weeks until you develop a natural sense of portion sizes. Focus on hitting your protein target first, as it is the most important macro for body composition. Allow yourself a variance of 5-10 grams on each macro -- perfect precision is unnecessary and unsustainable long-term. Prioritize whole, minimally processed foods to naturally meet your micronutrient and fiber needs alongside your macro targets.
Worked Example
Consider a 25-year-old male, 75 kg, 178 cm, moderately active, with a maintenance goal and a Balanced diet type:
Step 1: Calculate TDEE
BMR = (10 x 75) + (6.25 x 178) - (5 x 25) + 5 = 750 + 1112.5 - 125 + 5 = 1,743 cal
TDEE = 1,743 x 1.55 = 2,702 cal/day
Step 2: Apply Balanced split (25% P / 45% C / 30% F)
Protein: 2,702 x 0.25 = 676 cal / 4 = 169 g
Carbs: 2,702 x 0.45 = 1,216 cal / 4 = 304 g
Fats: 2,702 x 0.30 = 811 cal / 9 = 90 g
Common Macro Split Reference Table
| Diet Type | Protein | Carbs | Fats | Best For |
|---|---|---|---|---|
| Balanced | 25% | 45% | 30% | General health and maintenance |
| High Protein | 35% | 35% | 30% | Muscle building and preservation |
| Low Carb | 30% | 20% | 50% | Fat loss with steady energy |
| Ketogenic | 25% | 5% | 70% | Rapid fat loss, epilepsy management |
| High Carb | 20% | 60% | 20% | Endurance athletes, high-volume training |
| Mediterranean | 20% | 45% | 35% | Heart health, longevity |
Important Disclaimer
Macronutrient recommendations generated by this calculator are based on general guidelines and mathematical models. They do not account for individual medical conditions, food allergies, metabolic disorders, or specific athletic demands. Extreme dietary approaches such as the ketogenic diet should be pursued under professional supervision, especially for individuals with diabetes, kidney disease, or eating disorders. This information is provided for educational purposes only and does not constitute medical or nutritional advice. Consult a registered dietitian or healthcare professional for a personalized nutrition plan tailored to your unique needs and health status.