Macro Calculator

Macro Calculator: Optimize Your Protein, Carbs, and Fat

Our macro calculator determines your ideal daily intake of protein, carbohydrates, and fats based on your body stats and fitness goal. Whether you want to lose fat, build muscle, or maintain weight, the right macro balance is crucial.

The macronutrient calculator goes beyond simple calorie counting. It personalizes your protein, carbs, and fat targets based on your activity level, body weight, and specific goal — ensuring optimal results.

Protein: 1.6-2.2g/kg, Fat: 0.8-1.2g/kg, Carbs: Remaining calories ÷ 4

Macro Targets for Different Goals

Person: 70 kg Male, Moderate Activity

Weight Loss (1,800 cal): 180g protein, 135g carbs, 60g fat
Maintenance (2,300 cal): 160g protein, 230g carbs, 77g fat
Muscle Gain (2,700 cal): 190g protein, 270g carbs, 75g fat

Frequently Asked Questions

What are macros?

Macronutrients (macros) are the three main nutrients your body needs in large amounts: Protein (builds muscle), Carbohydrates (provides energy), and Fats (hormones, absorption). Tracking macros helps you achieve specific body composition goals.

How much protein do I need?

For general health: 0.8g per kg body weight. For muscle building: 1.6-2.2g per kg. For weight loss: 2.0-2.4g per kg to preserve muscle. Example: 70 kg person needs 112-154g protein daily for muscle building.

How much fat should I eat?

Minimum 0.8g per kg body weight for hormone health. Maximum 35% of total calories. A 70 kg person needs at least 56g fat daily. Healthy fats: nuts, seeds, olive oil, avocado, fatty fish.

How many carbs do I need?

Carbs fill remaining calories after protein and fat. For active people: 3-5g per kg. For sedentary: 2-3g per kg. Low carb diets use 1-2g per kg. Carbs fuel workouts and brain function.

What is the best macro ratio?

Balanced: 30% protein, 40% carbs, 30% fat. Muscle gain: 35% protein, 40% carbs, 25% fat. Weight loss: 40% protein, 30% carbs, 30% fat. These are guidelines — adjust based on results.

Should I track macros?

Yes, tracking macros is more effective than just counting calories for body composition. It ensures you eat enough protein for muscle retention while staying within calorie targets. Use apps like MyFitnessPal to track.