Macro Calculator - Calculate Macros for Your Goals

What Are Macros (Macronutrients)?

Macronutrients ("macros") are the nutrients your body needs in large amounts to provide energy: protein, carbohydrates, andfats. Tracking macros helps you achieve specific fitness goals by controlling not just calories, but the source of those calories.

The Three Macronutrients

Why Track Macros?

• Body Composition: Optimize muscle gain and fat loss
• Energy Levels: Fuel workouts and daily activities
• Flexible Dieting: "IIFYM" (If It Fits Your Macros)
• Performance: Enhance athletic performance
• Sustainable Results: More flexible than restrictive diets

How to Calculate Your Macros

Step 1: Calculate BMR

Our macro calculator uses the Mifflin-St Jeor Equation, which is considered the most accurate BMR formula:

For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Step 2: Apply Activity Multiplier

Step 3: Adjust for Goals

• Lose Weight: Subtract 300-500 calories from TDEE
• Maintain Weight: Use TDEE as-is
• Gain Muscle: Add 200-500 calories to TDEE

Macro Ratios for Different Goals

For Weight Loss (Higher Protein Split - 40/30/30)

• Protein: 40% - Increases satiety and preserves muscle
• Carbs: 30% - Adequate energy for workouts
• Fats: 30% - Supports hormone production

For Muscle Gain (Moderate Carb Split - 40/35/25)

• Carbs: 40% - Fuels intense workouts
• Protein: 35% - Supports muscle synthesis
• Fats: 25% - Adequate for hormone production

For Maintenance (Balanced Split - 45/30/25)

• Carbs: 45% - Sustainable long-term approach
• Protein: 30% - Balanced energy levels
• Fats: 25% - Adequate nutrients

For Keto/Low Carb (Ketogenic Split - 5/25/70)

• Carbs: 5% - Induces nutritional ketosis
• Protein: 25% - Prevents muscle loss
• Fats: 70% - Primary fuel source

Protein Requirements Based on Activity

Tips for Tracking Your Macros

• Weigh and log your food: Use a kitchen scale for accuracy
• Use tracking apps: MyFitnessPal, Cronometer, or similar
• Prep meals in advance: Makes hitting targets easier
• Stay flexible: Aim to hit macros within 5-10% daily
• Adjust weekly: Monitor progress and adjust as needed

Frequently Asked Questions

What is the best macro ratio for weight loss?

Higher protein (30-40%) helps with satiety and muscle preservation during a deficit. The most effective ratio is one you can sustain consistently.

Do I need to hit my macros exactly every day?

Aim to hit macros within 5-10% daily. Consistency over time matters more than perfection.

Can I build muscle on a low-carb diet?

Yes, but performance may suffer for high-intensity training. Most strength athletes perform better with moderate to high carb intake.

How often should I recalculate my macros?

Recalculate every 4-6 weeks or after significant weight change (±10 lbs), activity level change, or goal change.

Is IIFYM (If It Fits Your Macros) healthy?

It can be if you prioritize whole foods and micronutrients. IIFYM is about flexibility, not eating junk food as long as it "fits."

What's the minimum protein intake?

Minimum to prevent deficiency: 0.8g/kg. For optimal health and body composition: 1.2-1.6g/kg or higher for athletes.

Should carbs be avoided at night?

Carb timing is less important than total daily intake. Some people sleep better with carbs at dinner; others prefer lighter evening meals.

How accurate are macro calculators?

They provide estimates based on population averages. Individual variations in metabolism and genetics mean actual needs may vary by ±10-15%.

What's the difference between macros and calories?

Calories measure total energy. Macros (protein, carbs, fats) provide those calories and have different functions in the body.

Can I gain muscle and lose fat simultaneously?

Yes, especially if you're a beginner or returning after a break. This requires adequate protein, slight deficit or maintenance calories, and resistance training.