Macro Calculator
Calculate your daily macronutrient needs based on your goals, body composition, and activity level. Get personalized recommendations for protein, carbohydrates, and fats.
Basic Information
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Body Measurements
Enter your height and weight
Body Fat Percentage (Optional)
Enter if known for more accurate calculations
What are Macronutrients (Macros)?
Macronutrients, or "macros," are the three main categories of nutrients your body needs in large amounts for energy, growth, and function. They include proteins, carbohydrates, and fats. Each macro plays a unique and essential role in your body:
Proteins
- Building blocks for muscles
- Essential for tissue repair
- Supports immune function
- 4 calories per gram
- Recommended: 10-35% of daily calories
Carbohydrates
- Primary energy source
- Fuels brain function
- Spares protein from being used for energy
- 4 calories per gram
- Recommended: 45-65% of daily calories
Fats
- Energy storage
- Protects organs
- Supports hormone production
- 9 calories per gram
- Recommended: 20-35% of daily calories
Understanding Your Macro Goals
Weight Loss
- Higher protein (30-35% of calories) to preserve muscle mass
- Moderate carbs (30-40%) for energy and satiety
- Moderate fats (25-35%) for hormone function
- Caloric deficit of 20-25% below maintenance
Muscle Gain
- High protein (25-30%) for muscle growth
- High carbs (45-55%) for energy and recovery
- Moderate fats (20-25%) for hormonal balance
- Caloric surplus of 10-20% above maintenance
Maintenance
- Balanced protein (20-25%) for muscle maintenance
- Moderate carbs (45-55%) for steady energy
- Moderate fats (25-30%) for overall health
- Calories at maintenance level
Quality Sources of Macronutrients
Protein Sources
- Lean meats (chicken, turkey)
- Fish and seafood
- Eggs
- Greek yogurt
- Legumes and beans
- Tofu and tempeh
- Whey protein
Carbohydrate Sources
- Whole grains
- Sweet potatoes
- Brown rice
- Quinoa
- Fruits
- Vegetables
- Oats
Healthy Fat Sources
- Avocados
- Nuts and seeds
- Olive oil
- Fatty fish
- Chia seeds
- Eggs
- Coconut oil
Tips for Meeting Your Macro Goals
- Track your food intake using a food diary or app
- Plan your meals in advance to ensure balanced macro distribution
- Eat protein with each meal to maintain muscle mass
- Choose complex carbs over simple sugars for sustained energy
- Include healthy fats for better nutrient absorption
- Stay hydrated - aim for 8-10 glasses of water daily
- Adjust your macros based on your progress and energy levels
- Consider timing your nutrients around workouts
Important Notes
- These calculations provide general guidelines - individual needs may vary
- Consult with a healthcare provider before starting any new diet plan
- Adjust your macros based on your progress and how you feel
- Focus on food quality, not just hitting macro numbers
- Consider micronutrients (vitamins and minerals) as well
- Be consistent but flexible with your approach