Macro Calculator
Calculate your ideal protein, carbs, and fat targets based on your calorie intake, fitness goal, and preferred diet type
Your Macro Breakdown
Understanding Macronutrients
Macronutrients, commonly known as macros, are the three primary categories of nutrients your body needs in large quantities: protein, carbohydrates, and fat. Each macronutrient provides energy measured in calories -- protein and carbohydrates each supply 4 calories per gram, while fat supplies 9 calories per gram. The ratio in which you consume these macros has a profound impact on body composition, energy levels, athletic performance, and overall health.
Protein is the building block of muscle tissue, enzymes, hormones, and immune cells. When your goal is muscle gain, a higher protein intake (typically 30-40% of total calories) supports muscle protein synthesis and recovery after training. For weight loss, protein helps preserve lean mass during a calorie deficit and keeps you feeling full longer due to its high thermic effect -- your body burns roughly 20-30% of protein calories just digesting it.
Carbohydrates are your body's preferred fuel source, especially for high-intensity exercise and brain function. A balanced diet typically derives 40-50% of calories from carbs, while low-carb approaches reduce this to 20-30% and ketogenic diets to as little as 5-10%. The right carb level depends on your activity level, metabolic health, and personal preference. Active individuals and athletes generally perform better with moderate to high carbohydrate intake.
Dietary fat is essential for hormone production (including testosterone and estrogen), nutrient absorption (vitamins A, D, E, K are fat-soluble), cell membrane integrity, and brain health. No diet should reduce fat below 15-20% of total calories, as this can disrupt hormonal balance. Ketogenic diets increase fat to 70-75% of calories, forcing the body to use fat as its primary fuel through a metabolic state called ketosis. Finding the right macro balance is a personal journey -- experiment, track your results, and adjust based on how you feel and perform.
How to Use This Calculator
- Enter your daily calorie target in the calories field. If you do not know your target, use a TDEE (Total Daily Energy Expenditure) calculator first to estimate your needs.
- Select your fitness goal from the dropdown: Muscle Gain for building mass, Weight Loss for fat reduction, or Maintenance for sustaining your current weight.
- Choose your preferred diet type: Balanced for a standard macro split, Low Carb for reduced carbohydrates, Keto for very low carb and high fat, or High Protein for maximum protein intake.
- Click the Calculate Macros button to generate your personalized protein, carbohydrate, and fat targets in grams and calories.
- Review the pie chart and result cards to understand your macro distribution, then use the gram targets to plan your meals for the day.
Frequently Asked Questions
What are macronutrients and why do they matter?
Macronutrients (macros) are protein, carbohydrates, and fat -- the three nutrients your body needs in large amounts for energy, growth, and repair. While total calories determine whether you gain or lose weight, the macro ratio influences whether that weight is muscle or fat, how energetic you feel, and how well your body functions. Tracking macros gives you more control over your body composition than counting calories alone.
How do I know my daily calorie target?
Your daily calorie target depends on your Basal Metabolic Rate (BMR) and activity level, collectively known as Total Daily Energy Expenditure (TDEE). Use a TDEE calculator to estimate this number. For weight loss, subtract 300-500 calories from your TDEE. For muscle gain, add 200-500 calories. For maintenance, use your TDEE directly.
What is the best macro ratio for weight loss?
For weight loss, a higher protein ratio (35-40% of calories) is generally recommended because protein preserves muscle mass during a calorie deficit and increases satiety. A common effective split is 40% protein, 35% carbs, and 25% fat. Low-carb approaches (30% protein, 25% carbs, 45% fat) also work well for many people. The best ratio is one you can sustain consistently.
Is a ketogenic diet effective for everyone?
Ketogenic diets can be effective for fat loss, appetite control, and certain medical conditions like epilepsy. However, they are not ideal for everyone. High-intensity athletes and those who perform explosive sports typically need more carbohydrates for optimal performance. Keto also requires careful planning to avoid nutrient deficiencies. Consult a healthcare professional before starting a ketogenic diet, especially if you have diabetes or kidney conditions.
How much protein do I need to build muscle?
Research consistently shows that 1.6 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle building. For a 70 kg person, that is 112 to 154 grams of protein daily. Going above 2.2 g/kg provides diminishing returns for most people. Our calculator adjusts protein percentage based on your muscle gain goal and diet type to fall within this evidence-based range.
Can I adjust the macro percentages myself?
This calculator provides evidence-based macro splits optimized for each goal and diet type combination. While the tool gives you a strong starting point, you can certainly fine-tune the ratios based on your personal response. Track your progress for 2-3 weeks, then adjust protein up or carbs down (or vice versa) in small increments of 5% until you find your ideal balance.
How accurate is this macro calculator?
The calculator uses well-established nutritional science to divide your calories into macronutrient targets. The formulas are based on recommendations from sports nutrition research and dietary guidelines. However, individual needs vary based on metabolism, activity type, body composition, and health conditions. Use these results as a solid starting point and adjust based on your real-world progress and how you feel.
