The Macro Calculator determines your optimal daily intake of macronutrients — protein, carbohydrates, and fats — based on your body weight, activity level, and fitness goals. Whether you're trying to lose fat, build muscle, or maintain your current physique, getting the right macro split is key to achieving results.
How the Formula Works
Step 1: Calculate TDEE. Step 2: Adjust calories for goal (deficit for fat loss, surplus for muscle gain). Step 3: Distribute calories across macros based on selected ratio.
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Common splits: 40/30/30 (moderate), 40/40/20 (low fat), 30/35/35 (balanced)
How to Use This Calculator
Enter your body weight, height, age, and sex
Select your activity level
Choose your goal: lose fat, maintain, or build muscle
View your daily macro targets in grams
Tips & Best Practices
Protein is the most important macro for body composition — prioritize hitting your protein target
Spread protein intake across 3–5 meals for optimal absorption (20–40g per meal)
If tracking feels overwhelming, start by tracking just protein and calories
Fiber intake (25–38g/day) is important but often overlooked in macro tracking
Important Limitations
Optimal macro ratios are debated — there's no single 'best' split for everyone
Individual response to different macro ratios varies based on genetics and activity type
Does not account for micronutrient (vitamin/mineral) needs