Macro Calculator
Calculate your optimal daily intake of carbs, protein, and fat based on your calorie goals.
Your Information
Daily Calories (from TDEE Calculator)
kcal
Your Goal
Body Weight (optional, for protein optimization)
lb
Your Daily Macros
Total Daily Calories
—
kcal/day
Carbs
Protein
Fat
Carbohydrates
—g
–%
— kcal
Protein
—g
–%
— kcal
Fat
—g
–%
— kcal
What are Macros?
Macronutrients (“macros”) are the three main nutrients your body needs in large amounts: carbohydrates, protein, and fat. Each plays a unique role in your health and performance.
- Carbohydrates (4 cal/g): Primary energy source. Fuels brain, muscles, and exercise.
- Protein (4 cal/g): Builds and repairs muscle. Essential for recovery and satiety.
- Fat (9 cal/g): Hormone production, nutrient absorption, long-term energy storage.
Macro Ratios by Goal
| Goal | Carbs | Protein | Fat |
|---|---|---|---|
| Weight Loss | 40% | 35% | 25% |
| Maintenance | 40% | 30% | 30% |
| Muscle Gain | 45% | 30% | 25% |
For muscle gain, protein is adjusted to 0.8-1g per lb of body weight if you enter your weight.
Tips for Tracking Macros
- Use a food scale: Weighing food is more accurate than measuring cups or eyeballing.
- Track consistently: Use apps like MyFitnessPal or Cronometer to log meals.
- Prioritize protein: Hit your protein target first, then fill in carbs and fats.
- Be flexible: Daily totals matter more than hitting exact numbers each meal.
Important Considerations
- Individual variation: These ratios are starting points. Adjust based on how your body responds.
- Food quality matters: Focus on whole foods—not all carbs, proteins, and fats are equal.
- Don’t obsess: Tracking is a tool, not a lifestyle. Take breaks if it causes stress.
- Medical conditions: Consult a dietitian if you have diabetes, kidney disease, or other conditions.