Macro Calculator - Macronutrient Calculator for Weight Loss & Muscle Gain
Calculate optimal macronutrient ratio (protein, carbs, fats) for muscle building, fat loss, and body recomposition. Get personalized macro split based on body weight, activity level, and fitness goals. Track IIFYM (If It Fits Your Macros) with our free macronutrient calculator for keto, low-carb, high-protein, and balanced diets.
Your Daily Macronutrient Split
Popular Diet Presets
Sample 4-Meal Distribution
Macro Calculator - Macronutrient Calculator for Weight Loss & Muscle Gain
Calculate optimal macronutrient ratio (protein, carbs, fats) for muscle building, fat loss, and body recomposition. Get personalized macro split based on body weight, activity level, and fitness goals. Track IIFYM (If It Fits Your Macros) with our free macronutrient calculator for keto, low-carb, high-protein, and balanced diets.
Your Daily Macronutrient Split
Popular Diet Presets
Sample 4-Meal Distribution
How Macro Calculator Works
Calculate your macros in 3 steps:
Calculate Your TDEE
First calculates BMR (Basal Metabolic Rate) using Mifflin-St Jeor equation, then multiplies by activity factor to get TDEE (Total Daily Energy Expenditure). This is your maintenance calories.
Adjust for Your Goal
Fat loss = TDEE -500 kcal (1 lb/week loss). Muscle gain = TDEE +250 kcal (lean bulk). Maintenance = TDEE. Creates calorie deficit or surplus based on your fitness goal.
Split Into Macros
Divides calories into protein (4 kcal/g), carbs (4 kcal/g), fats (9 kcal/g) based on chosen diet preset. Balanced = 30/40/30, High Protein = 40/30/30, Keto = 25/5/70, etc.
Understanding Macronutrients
Protein (4 kcal/g)
Builds and repairs muscle, supports immune function, keeps you full. Need 1.6-2.2 g/kg for muscle building, 0.8 g/kg minimum. Sources: chicken, fish, eggs, dairy, legumes. High protein preserves muscle during fat loss.
Carbohydrates (4 kcal/g)
Primary energy source, fuels workouts, replenishes glycogen. Need 3-5 g/kg for active people. Sources: rice, oats, fruits, vegetables, bread. Low carb = fat loss, high carb = performance. Not "bad" - just needs management.
Fats (9 kcal/g)
Hormone production (testosterone!), vitamin absorption, brain function. Need 0.5-1 g/kg minimum. Sources: avocado, nuts, olive oil, fatty fish. Essential for health. Don't go below 15% of calories long-term.
Popular Diet Macro Splits Explained
Balanced (30/40/30)
Most Popular- ✅ 30% protein, 40% carbs, 30% fats
- ✅ Best for maintenance & general health
- ✅ Sustainable long-term
- ✅ Flexible for social situations
- ✅ Recommended by most nutritionists
High Protein (40/30/30)
Muscle Building- ✅ 40% protein, 30% carbs, 30% fats
- ✅ Maximum muscle growth
- ✅ High satiety (less hunger)
- ✅ Preserves muscle during cut
- ⚠️ Can be expensive (protein costs)
Low Carb (30/20/50)
Fat Loss- ✅ 30% protein, 20% carbs, 50% fats
- ✅ Fat loss without keto extremes
- ✅ Stable energy (no carb crashes)
- ✅ Appetite control
- ❌ Reduced workout performance
Keto (25/5/70)
Ketogenic- ✅ 25% protein, 5% carbs, 70% fats
- ✅ Ketosis = fat burning mode
- ✅ Appetite suppression
- ❌ "Keto flu" first 1-2 weeks
- ❌ Very restrictive, hard to sustain
Which Diet is Best? The one you can stick to! All diets work through calorie deficit. Macro split is secondary to total calories and consistency. Balanced (30/40/30) is best starting point for most people. Adjust based on results and preferences.
Why Tracking Macros Works
More Accurate Than Calories Alone
1800 kcal of donuts ≠ 1800 kcal of chicken & rice! Macros matter for body composition. High protein preserves muscle, adequate carbs fuel workouts, healthy fats support hormones. Same calories, different body composition results.
Preserves Muscle During Fat Loss
Calorie deficit without enough protein = lose muscle + fat. High protein (2+ g/kg) + strength training preserves lean mass. Lose fat, keep muscle = better metabolism, appearance, strength. This is why macros > just calories.
Optimizes Performance
Carbs fuel high-intensity training. Low carb = weak workouts, poor recovery. Athletes need 3-7 g/kg carbs daily. Proper carb timing (pre/post workout) enhances performance, muscle growth, recovery. Can't out-train a bad diet!
Flexible Dieting (IIFYM)
If It Fits Your Macros = eat what you want within macro targets. 80% whole foods, 20% treats = sustainable! No "forbidden foods." Birthday cake? Work it into macros. Prevents binge cycles from overly restrictive dieting.
Teaches Portion Control
Tracking macros = food awareness. Learn serving sizes, calorie density, protein content. After 2-3 months tracking, can eyeball portions accurately. Life skill that prevents weight regain. Understanding > blind restriction.
Trackable & Adjustable
Not losing weight? Lower carbs/fats 10-15%. Losing too fast? Add carbs. Hungry? Increase protein. Data-driven approach > guessing. Track, measure, adjust weekly. Sustainable progress through systematic changes.
Common Macro Tracking Mistakes
Not Tracking Accurately
Eyeballing portions = underestimating by 30-50%! Use food scale for accuracy. Track everything including cooking oil, sauces, beverages. "Forgot" to log that snack? Your body didn't forget the calories. Accuracy = results.
Too Little Protein
Most people eat 50-80g protein vs needed 120-180g! Prioritize protein FIRST each meal. Aim for 1.6-2.2 g/kg body weight. Low protein = muscle loss, constant hunger, poor recovery. Protein is non-negotiable for body composition.
Extreme Low Carb
Going under 50g carbs without reason = low energy, brain fog, weak workouts, hormonal issues (women especially). Carbs aren't enemy! Need minimum 100-150g for active people. Keto works but unnecessary for most. Moderate carbs = sustainable.
Fear of Fats
Going below 0.3 g/kg fats = hormonal disaster! Testosterone crashes, period loss (women), vitamin deficiencies (A,D,E,K need fat). Minimum 15-20% of calories from fat. Healthy fats ≠ body fat. Don't fear avocados/nuts!
Obsessing Over Perfection
Stress over hitting EXACT macros daily = unnecessary! Within ±5g protein, ±10g carbs/fats = fine. Weekly average matters more than daily perfection. Life happens. Social events? Enjoy, get back on track tomorrow. Consistency > perfection.
Never Adjusting Macros
Same macros forever = plateau! Reacalculate every 5-10kg weight loss/gain. Metabolism adapts. Not losing for 2+ weeks? Drop 100-200 kcal (carbs/fats). Losing too fast (>1kg/week)? Add calories. Adapt or stagnate.
Why Use Our Macro Calculator?
Science-Based Formula
Uses Mifflin-St Jeor equation (most accurate BMR formula) + activity multipliers validated by research. Calculates TDEE, adjusts for goals, splits into optimal macros. Not random numbers - backed by sports nutrition science.
6 Popular Diet Presets
Balanced, High Protein, Low Carb, Keto, Low Fat, Athlete - all pre-configured! Click preset, get instant macro split. No manual calculations. Perfect for beginners unsure where to start. Compare different approaches easily.
4-Meal Distribution
See exact macros for breakfast, lunch, snack, dinner. Takes guesswork out of meal planning. Know how much protein/carbs/fats per meal. Makes hitting daily totals easier. Practical meal-by-meal breakdown.
Complete Breakdown
Shows BMR, TDEE, calorie target, deficit/surplus, and macro split in grams + percentages. Understand WHY these numbers, not just WHAT. Educational tool that teaches nutrition fundamentals while providing targets.
Metric & Imperial Units
Switch between kg/cm and lbs/inches instantly. Universal calculator for global users from USA, UK, Europe, Asia, Australia. Track macros in your preferred measurement system. No manual conversions needed!
Free & Mobile Friendly
Calculate macros on any device. Track nutrition at gym, home, grocery store. No signup required. Instant results based on latest sports nutrition research. Save or share your macro targets!
Frequently Asked Questions
What are macros and why do they matter?
Macros (macronutrients) = protein, carbohydrates, and fats. The 3 nutrients that provide calories: Protein (4 kcal/g) builds muscle, Carbs (4 kcal/g) provide energy, Fats (9 kcal/g) support hormones. Tracking macros > counting only calories because 2000 kcal of pizza ≠ 2000 kcal of chicken/rice/vegetables in terms of body composition, hunger, performance. Same calories, different results based on macro split.
How accurate is this macro calculator?
Uses Mifflin-St Jeor equation - most accurate BMR formula validated by research (±10% accuracy for 90% of population). Activity multipliers based on studies. However, TDEE calculators give estimates, not guarantees. Metabolism varies ±200-300 kcal person-to-person. Use calculated macros as starting point. Track weight/progress for 2 weeks. If not losing (fat loss goal), reduce carbs/fats by 10-15%. Adjust based on real-world results.
Which diet preset should I choose?
Balanced (30/40/30) = best starting point for most people. Sustainable, flexible, proven. High Protein (40/30/30) = muscle building, fat loss, high satiety. Low Carb (30/20/50) = fat loss without keto extremes. Keto (25/5/70) = ketosis, appetite suppression, very restrictive. Low Fat (30/55/15) = heart health. Athlete (25/50/25) = endurance performance. Try balanced first. Adjust after 4 weeks if needed. Best diet = one you can stick to consistently!
Do I need to hit macros exactly every day?
No! Perfection = unnecessary stress. Within ±5g protein, ±10g carbs, ±10g fats = fine. Weekly average matters more than daily precision. Protein is most important (hit within 5g). Carbs/fats are somewhat interchangeable - if under carbs, can be over fats and vice versa (total calories matter). One high-calorie day? Balance with lower next day. Consistency over weeks/months > daily perfection. Aim for 80-90% adherence.
How much protein do I really need?
Depends on goal: Sedentary adults: 0.8 g/kg (RDA minimum). Active adults: 1.2-1.6 g/kg (general fitness). Muscle building: 1.6-2.2 g/kg (optimal range). Fat loss: 1.8-2.5 g/kg (preserves muscle in deficit). Example: 75kg person building muscle = 120-165g protein daily. More protein doesn't hurt (kidneys can handle 2-3 g/kg safely) but above 2.2 g/kg provides no extra muscle gain. Prioritize protein FIRST each meal.
Can I eat carbs and still lose fat?
YES! Carbs don't make you fat - excess calories do. Can lose fat eating 200-300g carbs daily if in calorie deficit. Carbs fuel workouts, preserve muscle, support thyroid, improve mood. Low carb works through calorie deficit, not magic fat-burning. Many successful physique athletes eat 40-50% carbs while lean. Timing matters: eat most carbs around workouts. Avoid unnecessary carb restriction unless medical reason (diabetes, etc). Moderate carbs = sustainable fat loss.
How often should I recalculate my macros?
Recalculate every 5-10kg (10-20 lbs) weight change. Smaller body = lower TDEE = need fewer calories/macros. Also recalculate if: (1) Weight loss stalls 2+ weeks despite tracking accurately, (2) Activity level changes significantly, (3) Goal changes (cut to bulk or vice versa). Don't change macros weekly - gives no time to assess if working. Minimum 2-4 weeks per macro setting. Be patient!
What's the best macro split for muscle gain?
High Protein (40/30/30) or Balanced (30/40/30) work best. Need: (1) Calorie surplus +250-500 kcal above TDEE, (2) High protein 1.6-2.2 g/kg for muscle building, (3) Adequate carbs 3-5 g/kg to fuel workouts + recovery, (4) Minimum 0.5 g/kg fats for hormones. Example: 75kg gaining muscle = 2800 kcal, 150g protein, 350g carbs, 90g fats. Progressive overload training + patience = gains. Can't out-eat bad training!