Take the guesswork out of your diet. This free macro calculator helps you determine how much protein, fat, and carbohydrates you need each day based on your body weight, activity level, and fitness goals. Whether you’re trying to lose fat, build muscle, or maintain your current weight, accurate macro tracking is the key to better results.
Start tracking your macros today and see better results from your diet. Use the calculator above to get started instantly!
Macro Calculator
Daily Macros:
Calories:
Protein: g
Fat: g
Carbs: g
Why Use a Macro Calculator?
Tracking macros (macronutrients) gives you more control over your nutrition than just counting calories. Each macro plays a specific role:
- Protein helps build and repair muscle.
- Fat supports hormone production and energy balance.
- Carbohydrates fuel your workouts and daily activities.
By understanding your macro needs, you can tailor your diet for fat loss, muscle gain, or improved performance.
How It Works
This calculator estimates your Total Daily Energy Expenditure (TDEE) based on your weight and activity level. Then it adjusts your calorie target based on your goal (fat loss, maintenance, or muscle gain) and splits your calories into macros using a common ratio:
- 40% protein
- 30% fat
- 30% carbs
You’ll get a personalized daily target in grams for each macro.
Who Is This For?
- Bodybuilders and strength athletes
- Keto, paleo, and flexible dieters
- People trying to lose body fat or bulk up
- Anyone serious about eating with purpose
Common Macro Tracking Goals:
- Fat Loss: Slight calorie deficit, with high protein to preserve muscle
- Muscle Gain: Calorie surplus, with enough carbs and protein to grow
- Maintenance: Balanced intake to support your current body weight