Macro Calculator
Calculate your daily calories and ideal macronutrient intake based on your age, gender, height, weight, activity level, and fitness goal. Supports both Metric and Imperial units.
What Is a Macro Calculator?
A Macro Calculator estimates how many grams of protein, carbohydrates, and fat you should eat each day based on your calorie needs, activity level, and fitness goal.
Macronutrients provide the energy your body needs to function properly. A balanced intake of protein, carbohydrates, and healthy fats can help support weight management, muscle growth, exercise performance, and overall health.
Recommended Macronutrient Distribution
| Goal | Protein | Carbohydrates | Fat |
|---|---|---|---|
| Lose Fat | 35% | 35% | 30% |
| Maintain Weight | 30% | 40% | 30% |
| Build Muscle | 30% | 45% | 25% |
How to Use Your Results
Your macro targets are designed to help you reach your selected fitness goal while supporting overall nutrition.
- Protein: Helps build and repair muscles while supporting recovery.
- Carbohydrates: Your body's primary energy source for daily activities and exercise.
- Fat: Supports hormone production, nutrient absorption, and long-term energy.
Try to spread your protein, carbohydrate, and fat intake across your meals throughout the day instead of eating everything in one sitting.
Tips for Better Results
- Choose lean protein sources such as chicken, fish, eggs, beans, tofu, and low-fat dairy.
- Prefer whole-grain carbohydrates, fruits, vegetables, and legumes over highly processed foods.
- Include healthy fats from foods like avocados, olive oil, nuts, and seeds.
- Recalculate your macros whenever your body weight, activity level, or fitness goal changes.
Calculate Your Daily Protein Needs
Your macro plan includes protein, but your ideal protein intake can also be calculated separately based on your body weight and fitness goal. Use our Protein Calculator for a more detailed protein recommendation.