Macro Calculator
Calculate your daily macronutrient requirements (protein, carbohydrates, and fats) based on your goals, activity level, and personal preferences. Perfect for meal planning and nutrition tracking.
Personal Information
Your Macro Requirements
How Macro Calculation Works
Macronutrient calculation involves determining your daily calorie needs and then distributing those calories among the three main macronutrients: protein, carbohydrates, and fats.
Protein
4 calories per gram
Essential for muscle building and repair
Recommended: 0.8-2.2g per kg body weight
Higher needs for athletes and active individuals
Carbohydrates
4 calories per gram
Primary energy source for brain and muscles
Important for high-intensity exercise
Can be adjusted based on activity level
Fats
9 calories per gram
Essential for hormone production
Helps absorb fat-soluble vitamins
Minimum 20% of total calories recommended
Popular Macro Distribution Styles
Balanced (40/30/30)
A well-rounded approach suitable for most people. Provides adequate protein while maintaining energy from carbs and fats.
High Protein (40/25/35)
Emphasizes protein for muscle building and satiety. Lower carbs with moderate fats.
Low Carb (20/35/45)
Reduces carbohydrates while increasing protein and fats. Can help with weight loss.
Ketogenic (5/25/70)
Very low carb, high fat approach that promotes ketosis for fat burning.
High Carb (55/20/25)
Emphasizes carbohydrates for energy, popular among endurance athletes.
Example Calculation
25-year-old male, 80kg, 180cm, moderate activity, muscle building goal
Step 1: Calculate BMR
BMR = 10 × 80 + 6.25 × 180 - 5 × 25 + 5
BMR = 1,805 calories/day
Step 2: Calculate TDEE
TDEE = BMR × 1.55 (moderate activity)
TDEE = 2,798 calories/day
Step 3: Apply Goal (+500 for muscle gain)
Target calories = 2,798 + 500 = 3,298
Step 4: High Protein Distribution (40/25/35)
Protein: 330g (40% = 1,319 cal ÷ 4)
Carbs: 206g (25% = 825 cal ÷ 4)
Fats: 128g (35% = 1,154 cal ÷ 9)
Frequently Asked Questions
Do I need to hit my macros exactly?
Aim to get close to your targets, but don't stress about hitting them exactly. Focus on consistency over perfection. Being within 5-10g of your targets is perfectly fine.
Should I adjust macros on rest days?
Some people prefer to eat slightly fewer carbs on rest days and more on training days. However, keeping macros consistent daily is simpler and equally effective for most people.
How often should I recalculate my macros?
Recalculate every 4-6 weeks or when your weight changes by 5+ pounds. Also adjust if your activity level or goals change significantly.
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