Macro Calculator

Estimate daily macronutrient needs (Protein, Carbs, Fats).

First, calculate or enter your TDEE (Maintenance Calories).

(Use our Calorie Calculator if unsure)
Macronutrient Split (Protein typically set first)
Common range: 1.6-2.2g/kg or 0.7-1.0g/lb
%
%
Adjust Carbs/Fats %. Protein % will be calculated based on g/kg(lb) input. Total must be ~100%.

Enter TDEE, Goal, Protein Ratio, Carb/Fat Split, and Weight.

Calorie/Macro needs are estimates. 1g Protein = 4 kcal, 1g Carb = 4 kcal, 1g Fat = 9 kcal. Consult a dietitian or professional for personalized plans.

Calculating Your Macronutrient Needs (Macros)

Macronutrients – Protein, Carbohydrates, and Fats – are the nutrients your body needs in larger amounts for energy and essential functions. Tracking "macros" is a popular approach for achieving specific fitness or body composition goals, often used in flexible dieting (IIFYM - If It Fits Your Macros).

This calculator helps estimate your daily macro targets in grams based on your total daily calorie goal (adjusted from your TDEE) and your preferred distribution.

How to Use

  1. Enter your estimated **TDEE** (Total Daily Energy Expenditure or maintenance calories). Use our Calorie/TDEE calculator if unsure.
  2. Select your primary **Goal** (Weight Loss, Maintain, Gain). This adjusts your target calorie intake.
  3. Enter your target **Protein** intake, usually based on body weight (e.g., 1.6-2.2 grams per kg or 0.7-1.0 grams per lb). Select the corresponding unit.
  4. Enter your desired percentage splits for **Carbohydrates** and **Fats**. The calculator uses the protein value you set first, then distributes the remaining calories according to your Carb/Fat percentages. Ensure these percentages plus the calculated protein percentage approximately add up to 100%.
  5. Select your weight unit and enter your current **Weight**. This is needed to calculate the protein grams based on the ratio you entered.
  6. Click "Calculate Macros".

The results show your adjusted target daily calories based on your goal, and the corresponding estimated grams of Protein, Carbohydrates, and Fat to aim for each day.

Calculation Basis

  1. Target Calories:** TDEE is adjusted based on the selected goal (e.g., reduced by 15-25% for loss, increased by 10-20% for gain).
  2. Protein Grams:** Calculated based on your weight and the chosen g/kg or g/lb ratio.
  3. Protein Calories:** Protein Grams * 4 kcal/gram.
  4. Remaining Calories:** Target Calories - Protein Calories.
  5. Fat Calories:** Remaining Calories * (Fat % / 100).
  6. Carb Calories:** Remaining Calories * (Carb % / 100). (Or calculated from what's left after Fat).
  7. Fat Grams:** Fat Calories / 9 kcal/gram.
  8. Carb Grams:** Carb Calories / 4 kcal/gram.

Adjust the Carb/Fat percentages based on your preference and how your body responds (e.g., higher carb for performance, higher fat for keto approaches). Ensure adequate fat intake for hormonal health (generally at least 20% of calories).

Macro tracking offers flexibility in food choices while controlling overall calorie and nutrient intake. Consult a registered dietitian for personalized nutrition plans.