Macro Calculator
Calculate your ideal daily macronutrient intake based on your goals, whether you want to lose weight, maintain, or build muscle. Get personalized protein, carbohydrate, and fat recommendations.
Your Information
Your Results
Fill out the form and click "Calculate My Macros" to see your personalized macronutrient recommendations.
How the Macro Calculator Works
Our macro calculator uses scientifically validated formulas to estimate your daily calorie needs and optimal macronutrient distribution based on your personal information and goals.
Calculating Your Calories
The calculator first determines your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation, which is considered the most accurate for estimating calorie needs. Then it adjusts this number based on your activity level to determine your Total Daily Energy Expenditure (TDEE).
Adjusting for Your Goal
Depending on whether you want to lose weight, maintain, or gain muscle, we adjust your calorie needs:
- Weight Loss: 15-20% reduction from TDEE
- Maintenance: TDEE remains unchanged
- Muscle Gain: 10-15% increase from TDEE
Macronutrient Distribution
We then calculate your optimal macronutrient ratios based on your goal:
- Protein: 1.6-2.2g per kg of body weight for muscle gain, 1.2-1.6g for maintenance, and 1.6-2.2g for fat loss to preserve muscle
- Fat: 20-35% of total calories
- Carbohydrates: Remaining calories after protein and fat are accounted for
About Macronutrients
Macronutrients (macros) are the nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a unique role in your body and health.
Protein
Protein is essential for building and repairing tissues, including muscle. It's made up of amino acids, some of which your body can't produce on its own. Good sources include meat, fish, eggs, dairy, legumes, and soy products.
Carbohydrates
Carbs are your body's primary energy source. They're broken down into glucose, which fuels your brain and muscles. Focus on complex carbs like whole grains, vegetables, and fruits rather than refined sugars.
Fats
Dietary fats are crucial for hormone production, nutrient absorption, and protecting your organs. Healthy fats include those from avocados, nuts, seeds, olive oil, and fatty fish.
Why Track Macros?
Tracking macros can help you:
- Reach specific body composition goals
- Ensure adequate protein intake for muscle maintenance/growth
- Balance energy levels throughout the day
- Make more informed food choices
Frequently Asked Questions
- What are macronutrients?
- Macronutrients are the three main types of nutrients your body needs in large amounts: protein, carbohydrates, and fats. They provide energy (calories) and are essential for various bodily functions.
- How accurate is this macro calculator?
- Our calculator uses the widely accepted Mifflin-St Jeor Equation for BMR and standard activity multipliers and macro distribution guidelines. While it provides a strong estimate, individual needs can vary based on metabolism, genetics, and other factors. It's a great starting point, but listen to your body and adjust as needed.
- Do I need to track macros to reach my fitness goals?
- Tracking macros is a powerful tool for many, especially for specific body composition goals like muscle gain or significant fat loss, as it provides precision. However, it's not strictly necessary for everyone. Focusing on whole foods and consistent exercise is the most important factor.
- What is the best macro split?
- The "best" macro split depends heavily on your individual goals, activity level, body type, and dietary preferences. Our calculator provides a recommended split based on common guidelines for your chosen goal (loss, maintain, gain). You can adjust these ratios based on your personal response and preferences.