🍽️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.

✓ Personalized macros✓ Multiple diet types✓ Meal breakdown✓ Hydration goals

Personal Information

Gender:

Age:

Weight (kg):

Height (cm):

Activity Level:

Goal:

Diet Type:

⚖️Balanced Diet

Standard macro distribution

P: 25% | C: 45% | F: 30%

💪High Protein

Muscle building/preservation

P: 35% | C: 35% | F: 30%

🥩Low Carb

Reduced carbohydrate intake

P: 30% | C: 20% | F: 50%

🥑Ketogenic

Very low carb, high fat

P: 25% | C: 5% | F: 70%

🍞High Carb

Endurance athletes

P: 20% | C: 60% | F: 20%

🫒Mediterranean

Heart-healthy approach

P: 20% | C: 45% | F: 35%

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.