Macro Calculator
Calculate your daily macronutrient needs based on your goals. Get personalized protein, carb, and fat targets for weight loss, maintenance, or muscle building.
Enter your information to get personalized macro targets.
How It Works
This calculator first determines your TDEE using the Mifflin-St Jeor equation, then adjusts based on your goal. Macros are divided according to your chosen diet type: balanced, low-carb, high-protein, or ketogenic.
Protein and carbs provide 4 calories per gram; fat provides 9 calories per gram. Protein is essential for muscle maintenance and satiety, carbs fuel activity, and fat supports hormones and nutrient absorption.
Frequently Asked Questions
What are macros?
Macronutrients (macros) are protein, carbohydrates, and fat—the three nutrients that provide calories. Tracking macros helps ensure balanced nutrition beyond just calorie counting.
Which diet type should I choose?
Balanced works for most people. Choose high-protein for muscle building, low-carb if carbs spike your appetite, or keto only if you understand and commit to ketosis. Sustainability matters most.
How important is hitting exact macro numbers?
Aim within 10-20% of targets. Protein is most important to hit consistently. Small variations in carbs and fat day-to-day won't significantly impact results.