Macro Calculator
Calculate your ideal daily intake of protein, carbohydrates, and fat based on your body metrics and fitness goals. Choose from multiple diet presets to match your lifestyle.
How It Works
This calculator first estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation and your activity level. It then adjusts calories based on your goal (weight loss, maintenance, or muscle gain) and distributes those calories across protein, carbs, and fat according to your selected macro preset.
Understanding Macronutrients
Protein (4 calories per gram)
Essential for building and repairing muscle tissue, immune function, and enzyme production. Protein also has the highest thermic effect of food, meaning your body burns more calories digesting it. Aim for 1.6-2.2g per kg of body weight if you're active or trying to build muscle.
Carbohydrates (4 calories per gram)
Your body's preferred energy source, especially for high-intensity exercise and brain function. Carbs are stored as glycogen in muscles and liver. While not technically "essential," adequate carbs support training performance, recovery, and hormone health.
Fat (9 calories per gram)
Critical for hormone production (including testosterone), vitamin absorption (A, D, E, K), brain health, and cell membrane structure. Don't go below 0.5g per kg of body weight. Focus on unsaturated fats from sources like olive oil, avocado, nuts, and fatty fish.
Macro Presets Explained
Balanced (30/40/30)
A versatile starting point suitable for most goals. Provides adequate protein for muscle maintenance, enough carbs for energy, and sufficient fat for hormones. Great for general fitness and moderate activity levels.
Low Carb (40/20/40)
Reduces carbs while increasing protein and fat. Can help control blood sugar, reduce hunger, and improve fat burning. Works well for sedentary individuals or those who feel better with fewer carbs. May impact high-intensity training performance.
High Carb (25/55/20)
Ideal for endurance athletes, high-volume trainers, or those who perform best with more carbs. Supports intense training, glycogen replenishment, and recovery. Keep fats mostly from whole food sources.
High Protein (40/35/25)
Maximizes protein for muscle building and retention during fat loss. Ideal for bodybuilders, strength athletes, or anyone prioritizing body composition. The high thermic effect of protein can slightly boost metabolism.
Ketogenic (25/5/70)
Extremely low carb to induce ketosis, where your body burns fat for fuel. Can be effective for fat loss and blood sugar control. Requires strict adherence—even small carb increases can kick you out of ketosis. Not ideal for high-intensity athletes.
Best Food Sources for Each Macro
Use these tables to plan meals that hit your macro targets. Values are approximate and may vary by brand and preparation.
Protein Sources
| Food | Serving | Protein (g) |
|---|---|---|
| Chicken breast | 100g | 31 |
| Salmon | 100g | 25 |
| Eggs | 2 large | 12 |
| Greek yogurt | 170g | 17 |
| Lean beef | 100g | 26 |
| Tofu | 100g | 17 |
| Whey protein | 1 scoop | 25 |
| Cottage cheese | 100g | 11 |
Carbohydrate Sources
| Food | Serving | Carbs (g) |
|---|---|---|
| Brown rice (cooked) | 1 cup | 45 |
| Oatmeal (cooked) | 1 cup | 27 |
| Sweet potato | 1 medium | 24 |
| Banana | 1 medium | 27 |
| Quinoa (cooked) | 1 cup | 39 |
| Whole wheat bread | 1 slice | 12 |
| Apple | 1 medium | 25 |
| Pasta (cooked) | 1 cup | 43 |
Fat Sources
| Food | Serving | Fat (g) |
|---|---|---|
| Avocado | 1/2 fruit | 15 |
| Olive oil | 1 tbsp | 14 |
| Almonds | 30g | 15 |
| Peanut butter | 2 tbsp | 16 |
| Cheese | 30g | 9 |
| Salmon | 100g | 13 |
| Eggs | 2 large | 10 |
| Chia seeds | 2 tbsp | 9 |
Tips for Hitting Your Macros
- Plan ahead: Log your meals the night before to ensure you'll hit your targets.
- Prioritize protein: Build meals around a protein source first, then add carbs and fats.
- Use a food scale: Eyeballing portions often leads to significant tracking errors.
- Prep in batches: Cook proteins and carbs in bulk to make tracking easier throughout the week.
- Save room for flexibility: Keep 10-15% of your calories for unexpected situations.
- Track consistently: Even if you're not perfect, the awareness helps you make better choices.
Frequently Asked Questions
What are macros and why do they matter?
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each serves a unique purpose—protein builds and repairs muscle, carbs provide energy, and fats support hormone production and nutrient absorption. Tracking macros helps ensure you're getting the right balance for your specific fitness goals, whether that's building muscle, losing fat, or maintaining weight.
How much protein do I need to build muscle?
For muscle building, aim for 1.6-2.2 grams of protein per kilogram of body weight (0.7-1g per pound). If you're in a calorie deficit while trying to preserve muscle, go toward the higher end. The 'High Protein' preset in this calculator provides approximately 40% of calories from protein, which meets these requirements for most people when combined with adequate total calories.
Should I count macros or just calories?
While calorie balance determines weight change, macro balance affects body composition, energy levels, and satiety. You can lose weight eating only calories-in-calories-out, but you might lose muscle, feel tired, or stay hungry. Tracking macros ensures adequate protein for muscle retention, enough fat for hormones, and appropriate carbs for energy. For best results, track both.
What macro split is best for fat loss?
For fat loss, prioritize protein (30-40% of calories) to preserve muscle and stay full. The remaining calories can be split between carbs and fat based on preference. Some people do better with low-carb (more fat, fewer carbs), while others prefer higher carbs for workout energy. The 'Balanced' preset (30/40/30) works well for most people, but experiment to find what keeps you satisfied and energized.
What is the ketogenic (keto) macro ratio?
The ketogenic diet typically requires 70-75% fat, 20-25% protein, and only 5-10% carbs (usually under 50g net carbs daily). This extremely low carb intake forces your body to burn fat for fuel (ketosis). Keto can be effective for fat loss and blood sugar control, but it's restrictive and may not suit everyone's lifestyle or training needs. The 'Ketogenic' preset in this calculator uses 70/25/5 ratios.
How do I hit my macros without going over calories?
Plan meals around protein first since it's often hardest to hit. Choose lean protein sources (chicken breast, fish, egg whites) to save fat calories for cooking oils and nutrient-dense foods like avocado. Fill remaining carbs with vegetables and whole grains. Use a food tracking app to log meals and adjust portions as needed. Pre-planning your day's meals makes hitting macros much easier.
Do I need to hit my macros exactly every day?
No, perfection isn't necessary. Aim to be within 5-10 grams of your protein target and roughly on target for total calories. Weekly averages matter more than daily perfection. If you're under on protein one day, try to make it up the next. The most important thing is consistency over time, not hitting exact numbers every single day.
Related Fitness Tools
Explore our other free fitness calculators to help you reach your health goals.