Macro Calculator
Quick and simple macro calculator to determine your daily protein, carbohydrate, and fat needs. Get your personalized macros in seconds based on your goals.
Cut
Lose fat
Maintain
Stay current
Bulk
Build muscle
Quick Macro Guide
Macros (macronutrients) are the three main nutrients your body needs: protein, carbohydrates, and fats. Getting the right balance helps you reach your fitness goals faster.
Why Macros Matter
Protein (4 cal/g)
Builds and repairs muscle, keeps you full, burns calories during digestion.
Carbs (4 cal/g)
Primary energy source for workouts and brain function. Helps recovery.
Fat (9 cal/g)
Essential for hormones, vitamin absorption, and sustained energy.
Goal-Based Ratios
Fat Loss (Cut)
High protein (35-40%) to preserve muscle, moderate carbs and fats
Maintenance
Balanced approach (25-30% protein, 40-45% carbs, 25-30% fat)
Muscle Gain (Bulk)
Higher carbs (45-50%) for energy, adequate protein (25-30%)
Simple Tracking Tips
- Start simple: Focus on hitting protein first
- Use your hand: Palm = protein, fist = carbs, thumb = fat
- Prep ahead: Plan meals to hit your targets
- Track consistently: Use an app for a few weeks to learn
- Adjust as needed: Fine-tune based on results
Quick Food Examples
Protein
- • Chicken breast
- • Greek yogurt
- • Eggs
- • Protein powder
Carbs
- • Rice
- • Oats
- • Fruits
- • Sweet potato
Fats
- • Avocado
- • Nuts
- • Olive oil
- • Salmon
Pro Tip
Don't stress about hitting exact numbers every day. Aim for weekly averages and focus on consistency over perfection. Small changes sustained over time beat perfect days followed by giving up.
Macro Calculator Answers
What does the macro calculator do?
The macro calculator helps determine your ideal daily intake of macronutrients—carbohydrates, proteins, and fats—based on your age, weight, goals, and activity level.
Why are macronutrients important?
Macronutrients provide energy and are essential for bodily functions like muscle repair, hormone production, and metabolism. Balancing them supports weight management and overall health.
Can I use this for weight loss or muscle gain?
Yes. The calculator adjusts macro recommendations based on your goal—whether it’s fat loss, maintenance, or muscle building—by changing your calorie target and macro ratios.
Does it follow a specific diet plan?
It’s flexible. While it doesn’t follow a strict plan, it can be tailored for keto, low-carb, high-protein, or balanced diets depending on your macro ratio preferences.