Macro Calculator – Calculate Your Daily Macronutrients
The Macro Calculator helps you determine your personalized daily macronutrient goals—protein, carbohydrates, and fat—to support weight loss, muscle gain, or maintenance. It’s the perfect tool for anyone following flexible dieting or tracking macros for fitness.
How to Use the Macro Calculator
Enter the following information:
- Age, gender, height, and weight
- Activity level: sedentary, light, moderate, active, or very active
- Body goal: maintain, lose fat, or build muscle
Based on this, the calculator estimates your daily calorie needs and splits it into optimal grams of:
- Protein
- Carbohydrates
- Fats
Common Macro Ratios
- For Fat Loss: 40% protein / 30% carbs / 30% fat
- For Muscle Gain: 30% protein / 40% carbs / 30% fat
- For Maintenance: 30% protein / 35% carbs / 35% fat
Example
Goal: Fat loss | Calories: 2000/day
→ Protein (40%): 800 cal ÷ 4 = 200g
→ Carbs (30%): 600 cal ÷ 4 = 150g
→ Fat (30%): 600 cal ÷ 9 = 67g
Common Use Cases
- Meal planning for weight management
- Macro tracking using fitness apps
- Designing custom diet plans
- Supporting bodybuilding or athletic training
- Nutrition planning with flexible dieting (IIFYM)
Why Use a Macro Calculator?
Tracking macros gives more flexibility than fixed diets. It allows you to eat a variety of foods while staying aligned with your fitness or health goals. Our macro calculator ensures accurate and science-backed planning.
Frequently Asked Questions (FAQs)
What are macros?
Macros refer to the three main nutrients: protein, carbohydrates, and fats—each providing calories and serving different roles in the body.
Should I count calories or macros?
Tracking macros includes calorie tracking but offers better nutritional control.
Can I adjust the macro ratio?
Yes. Advanced users can customize their macro split based on their preferences or diet type.
Is macro tracking good for beginners?
Yes. It’s a simple yet effective method to understand how food impacts your body and goals.
How often should I update my macros?
Every few weeks or after a major change in activity, weight, or goals.
Related tools: Calorie Calculator, BMR Calculator, Keto Calculator.