Macronutrient Calculator
Calculate your optimal protein, carbohydrate, and fat intake based on your goals, activity level, and dietary preferences. Plan your macros for weight loss, muscle gain, or maintenance.
Macronutrient Guide
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a crucial role in your health, performance, and body composition goals.
The Three Macronutrients
Protein (4 calories/gram)
Essential for muscle building, repair, and maintenance. Also supports immune function and hormone production.
Recommended: 0.8-2.2g per kg body weight depending on activity level and goals.
Carbohydrates (4 calories/gram)
Primary energy source for your brain and muscles. Important for athletic performance and recovery.
Types: Simple carbs (quick energy) and complex carbs (sustained energy).
Fats (9 calories/gram)
Essential for hormone production, vitamin absorption, and cell membrane health. Provides sustained energy.
Focus on: Unsaturated fats from nuts, seeds, fish, and olive oil.
Macro Ratios by Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 30-40% | 25-35% | 25-35% |
| Maintenance | 25-30% | 40-50% | 25-30% |
| Muscle Gain | 25-35% | 40-50% | 20-30% |
| Athletic Performance | 20-25% | 55-65% | 15-25% |
Tracking Tips
- Use a food scale: Weigh foods for accurate macro tracking
- Read nutrition labels: Check serving sizes and macro content
- Plan ahead: Prep meals to hit your macro targets
- Stay flexible: Adjust ratios based on how you feel and perform
- Focus on quality: Choose nutrient-dense whole foods
- Stay hydrated: Water is essential for nutrient transport
Nutrition Tip:
Start by hitting your protein target first, then fill in carbs and fats. Protein is the most important macronutrient for body composition and has the highest thermic effect, meaning you burn more calories digesting it.
Macronutrient Calculator Answers
What does the macronutrient calculator do?
The macronutrient calculator estimates the ideal amount of carbohydrates, protein, and fat you should consume daily based on your body metrics, activity level, and fitness goals.
How are macros calculated?
The calculator uses your Total Daily Energy Expenditure (TDEE) to distribute your daily calories across the three macros using a ratio suited to your goals—like weight loss, maintenance, or muscle gain.
What is the difference between this and a calorie calculator?
A calorie calculator tells you how many calories to eat. A macronutrient calculator goes further by breaking those calories down into grams of protein, carbs, and fats for balanced nutrition.
Can I use it for special diets like Keto or High-Protein?
Yes. You can adjust the macro ratios to match specific diets like Keto (low carb, high fat), High-Protein (ideal for muscle building), or Balanced (typical 40/30/30 split).