Macro Calculator
Precision nutrition for your fitness goals. Calculate your ideal macronutrient ratios.
Macro Calculator Settings
Fill in your details to calculate your personalized macronutrient targets.
Calculating your optimal macros…
Your Macro Results
Fill in your details and click “Calculate My Macros” to see your personalized macronutrient targets.
Your results will include:
- Daily calorie target
- Protein, carbs, and fat breakdown
- Macronutrient ratios
- Grams per meal suggestions
What are Macronutrients (Macros)?
Macronutrients are the nutrients your body needs in large amounts for energy, growth, and bodily functions. The three primary macros are:
Protein
4 calories per gram. Essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Crucial for muscle gain and satiety.
Carbohydrates
4 calories per gram. The body’s primary energy source. Carbs fuel your brain, muscles, and daily activities. Includes sugars, starches, and fiber.
Fats
9 calories per gram. Supports cell growth, protects organs, helps nutrient absorption, and provides long-term energy storage. Essential for hormone production.
IIFYM (If It Fits Your Macros) is a flexible dieting approach that focuses on hitting your macro targets rather than restricting specific foods. This macro calculator helps you implement the IIFYM approach effectively.
Understanding Daily Calorie Needs
Your Total Daily Energy Expenditure (TDEE) is calculated using the Mifflin-St Jeor equation, which is the most accurate method for estimating calorie needs:
TDEE Calculation Formula:
For Men: 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5
For Women: 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161
This result is then multiplied by your activity level to determine your maintenance calories.
Based on your selected goal, the calculator adjusts your calories:
- Weight Loss: Maintenance calories minus 15-20%
- Extreme Weight Loss: Maintenance calories minus 25%
- Muscle Gain: Maintenance calories plus 10-15%
- Keto Diet: Maintenance calories with high fat (70-75%), moderate protein (20-25%), low carbs (5-10%)
- Weight Maintenance: Your exact TDEE
Macronutrients in Common Foods
Use this reference table to help plan meals that fit your macro targets. Values are approximate per 100g serving.
| Food Item | Calories | Protein P | Carbs C | Fats F | Best For |
|---|---|---|---|---|---|
| Chicken Breast | 165 | 31g | 0g | 3.6g | High protein, muscle building |
| Salmon | 208 | 20g | 0g | 13g | Healthy fats, protein |
| Brown Rice | 111 | 2.6g | 23g | 0.9g | Complex carbs, energy |
| Avocado | 160 | 2g | 9g | 15g | Healthy fats, keto |
| Eggs | 155 | 13g | 1.1g | 11g | Protein, all diets |
| Sweet Potato | 86 | 1.6g | 20g | 0.1g | Complex carbs, energy |
| Greek Yogurt | 59 | 10g | 3.6g | 0.4g | Protein, snacks |
| Almonds | 579 | 21g | 22g | 50g | Healthy fats, keto |
| Broccoli | 34 | 2.8g | 7g | 0.4g | Fiber, micronutrients |
| Quinoa | 120 | 4.4g | 21g | 1.9g | Complete protein, carbs |
Note: Actual values may vary based on preparation method and brand. Always check nutrition labels for precise information.
Disclaimer: This macro calculator provides estimates based on standard equations and should not be considered medical advice. Individual needs may vary based on metabolism, health conditions, and other factors. Consult with a registered dietitian or healthcare provider before making significant dietary changes, especially if you have pre-existing health conditions.
Frequently Asked Questions (FAQ)
Q: What are “Macros” and why do they matter?
A: “Macros” is short for macronutrients: Protein, Carbohydrates, and Fats. Unlike micronutrients (vitamins/minerals), macros provide the bulk of your caloric energy. According to the CDC, the balance of these nutrients is a primary driver of body composition and metabolic health.
Q: How much protein do I really need?
A: While the general RDA is 0.8g per kg of body weight, those looking to build muscle or lose fat often require more. Research hosted by the National Institutes of Health (NIH) suggests that active adults may benefit from 1.2g to 2.2g of protein per kg to support muscle retention and satiety during a calorie deficit.
Q: Is a low-carb or high-fat diet better for weight loss?
A: There is no “magic” ratio. The most effective diet is the one you can sustain. However, the Mayo Clinic notes that focusing on the quality of macros—such as complex carbohydrates and healthy unsaturated fats—is more important for long-term health than strict ratio manipulation.
Q: What is “IIFYM”?
A: IIFYM stands for “If It Fits Your Macros.” It is a flexible dieting approach that focuses on hitting specific gram targets for protein, carbs, and fats rather than restricting specific food groups. This allows for greater dietary freedom while still achieving body composition goals.