Macros Calculator
Calculate your optimal macronutrient intake for your fitness goals
What Are Macronutrients?
Macronutrients, or "macros," are the nutrients your body needs in large amounts to provide energy:
- 🥩Protein (4 kcal/g): Essential for building and repairing tissues, making enzymes, and supporting immune function.
- 🍞Carbohydrates (4 kcal/g): Your body's primary energy source, fueling your brain and muscles.
- 🥑Fat (9 kcal/g): Crucial for hormone production, nutrient absorption, and cell health.
How We Calculate Your Macros
- Step 1: Calculate BMR - Using the Mifflin-St Jeor equation, we determine your Basal Metabolic Rate (calories burned at rest).
- Step 2: Apply Activity Level - We multiply your BMR by an activity factor to find your Total Daily Energy Expenditure (TDEE).
- Step 3: Adjust for Goal - We add or subtract 500 calories based on whether you want to gain, lose, or maintain weight.
- Step 4: Split Macros - We divide your calories into protein (30%), carbs (40%), and fat (30%) for balanced nutrition.
Why Tracking Macros Matters
Flexible Dieting
Enjoy the foods you love while hitting your goals. It's about balance, not restriction.
Optimal Performance
Fuel your workouts and recovery with the right nutrients at the right times.
Body Composition
Preserve muscle while losing fat by ensuring adequate protein intake.
Sustainable Results
Build healthy eating habits that last a lifetime, not just a quick fix.
Frequently Asked Questions
What is the best macro ratio for weight loss?
For weight loss, a higher protein intake (30-35%) helps preserve muscle mass and keeps you feeling full. Our calculator uses a balanced 30/40/30 split, which works well for most people. However, you can adjust based on your preferences and how your body responds. Some people prefer higher protein (35%) with lower carbs (35%), while others do better with more carbs and less fat.
Should I track macros or just calories?
While calories determine weight gain or loss, macros matter for body composition, energy levels, and overall health. Tracking macros ensures you're getting the right balance of nutrients to support your goals and feel your best. For example, two diets with the same calories can have very different effects on muscle preservation, satiety, and energy if their macro ratios differ.
How accurate is this macro calculator?
This calculator provides a scientifically-based starting point using the Mifflin-St Jeor equation, which is considered accurate for most people within 10% margin. However, individual variations in metabolism, body composition, genetics, and other factors mean you may need to adjust your macros based on your actual results. Use these numbers as a starting point and fine-tune over 2-4 weeks.
How often should I recalculate my macros?
Recalculate your macros every 4-6 weeks or whenever your weight changes significantly (more than 5-10 lbs or 2-5 kg). As you lose or gain weight, your caloric needs change, so updating your macros ensures continued progress toward your goals. Also recalculate if you change your activity level significantly.
Can I build muscle with these macros?
Yes! For muscle gain, we add 500 calories to your maintenance level. Ensure you're getting enough protein (at least 1.6-2.2g per kg of body weight) and following a proper resistance training program. You may need to adjust the carb ratio higher (40-50%) for intense training to fuel workouts and optimize recovery. Strength training + adequate protein + calorie surplus = muscle growth.
What if I have a medical condition?
If you have diabetes, kidney disease, metabolic disorders, or any other medical condition, consult with a registered dietitian or healthcare provider before making significant dietary changes. They can help tailor your macros to your specific medical needs, medications, and health goals. This calculator provides general guidelines for healthy adults.