Our Macro Calculator creates your custom weight loss and muscle-building nutrition blueprint using three scientific formulas. Just enter your stats, choose your goal, and get your personalized protein, carb, and fat targets. It’s that simple.

Getting your macros right is like having a GPS for your fitness goals. Today, I will show you exactly how to calculate yours using our free Macro Calculator.

The truth is, 73% of people fail to reach their fitness goals because they’re shooting in the dark with their nutrition. They count calories… but completely miss the bigger picture.

Knowing your macro split is important for building muscle, burning fat, or maintaining weight. Think of macronutrients as the building blocks of your body: proteins, carbohydrates, and fats.

Get them right, and you’re golden. Get them wrong, and you’re leaving gains on the table.

That’s exactly why we built this Macro Calculator.

It’s not just another random number generator. This calculator uses proven formulas (like Mifflin-St Jeor and Harris-Benedict) to create a personalized nutrition blueprint based on yours.

The best part? You don’t need a Ph.D. in nutrition to use it. Just punch in your numbers, and boom – you get a custom macro plan that actually makes sense.

What Are Macronutrients

Macronutrients, often referred to as “macros,” are the nutrients your body needs in large amounts to function properly. They include:

1. Protein: Essential for muscle repair, growth, and overall cell function.
2. Carbohydrates: Your body’s primary energy source, crucial for both physical and mental performance.
3. Fats: Necessary for hormone production, brain health, and long-lasting energy.

The macronutrient ratio helps your diet balance carbohydrates, proteins, and fats. This ratio can vary greatly depending on your health goals, activity levels, and dietary preferences.

1. Protein Requirements

The Recommended Dietary Allowance (RDA) for protein is set at 0.8 grams per kilogram of body weight per day. Contrary to popular belief, the RDA does not represent an ideal intake. Rather, it signifies the minimum intake required to avoid malnutrition. 

The research shows that consuming more protein than the RDA may provide additional health and performance advantages.

• According to the American Dietetic Association, the RDA for protein is 0.8 grams per kilogram of body weight per day for healthy, sedentary adults.
• The Dietary Guidelines for Americans recommend that you consume protein in a certain amount of your daily calories, usually between 10% and 35.%
• The European Food Safety Authority (EFSA) recommends adults consume at least 0.83 g of protein per kg body weight per day (e.g., 58 g/day for a 70 kg adult).
• Most experts recommend consuming between 0.8-1.8 g of protein per kilogram of body weight daily.
• More general guidelines also factor in activity levels, proposing 0.8-1.0 g/lb for most moderately active gym-goers and up to 1.2-2.0 g/lb for strength trainers and athletes or those seeking muscle gain.

2. Daily Carbohydrate Requirement

The general guideline for carbohydrate intake is often expressed as a percentage of total daily calories.

According to the Dietary Guidelines for Americans, carbohydrates should make up about 45% to 65% of total daily calories for most adults.

• Weight loss is primarily about creating a calorie deficit. And consume about 45-50% of your total calories from carbohydrates.
• To gain muscle, you must create a calorie surplus. Get around 50-60% of your total calories from carbohydrates.
• A study has shown that eating pre- and post-workout meals stimulates muscle growth and strength.
• To optimize energy levels and glycogen reserves, athletes must consume 200–300 grams of carbohydrates 3–4 hours before an event.
• Athletes should consume 1.0–1.5 g/kg of body weight in carbohydrates within the first 30 minutes post-exercise and then every 2 hours for 4–6 hours to replenish liver and muscle glycogen stores.

3. Fat Intake Requirement

Different nutrition organizations have different recommendations for daily fat intake. Here’s a summary of these guidelines:

World Health Organization (WHO)

The WHO recommends that total fat intake for adults aged 20 and older should comprise 30% or less of total calorie intake to prevent unhealthy weight gain.

• Fat consumed by everyone two years of age and older should be primarily unsaturated fatty acids.
• Saturated fatty acid intake should be reduced to 10% or less of total calorie intake, and
• Trans fat intake to 1% of total calorie intake.

American Heart Association (AHA)

Total fat intake should be no more than 30 percent of calories.

• The AHA recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat.
• Polyunsaturated fatty acid intake should be 8 to 10 per cent of calories.
• Monounsaturated fatty acids comprise the rest of the total fat intake, about 10 to 15 percent of total calories.
• Cholesterol intake should be less than 300 milligrams per day.

Macro Nutrition Ratios for Weight Loss and Muscle Building

Finding the right balance of macronutrients can transform your fitness journey. If you want to lose weight, build muscle, or stay healthy, adjusting your calories to your body and how much you exercise can help you get the best results.

A common starting point is the 40-30-30 ratio:

• 40% of calories from carbohydrates
• 30% from protein
• 30% from fats

Let’s dive into specific macro recommendations based on your goals:

1. Standard Balanced Diet

For general health and maintenance, a balanced macro ratio is ideal:

• Carbohydrates: 45-65%
• Protein: 10-35%
• Fats: 20-35%

This approach provides sufficient energy and nutrients for the average person to thrive.

2. Macro Ratios for Weight Loss

Weight loss strategies often vary depending on personal preferences:

• Moderate-Carb Diet: 40-50% carbs, 20-30% protein, 30-40% fat.
• High-Protein Diet: 30-40% carbs, 40-50% protein, 20-30% fat.
• Low-Carb Diet: 20-30% carbs, 30-35% protein, 40-50% fat.

Each approach helps control calorie intake while preserving lean muscle and energy.

3. Macro Ratios for Muscle Building

Building muscle requires more calories, especially from protein and carbs. Here’s how to fuel your gains:

• Standard Bodybuilding: 30-35% carbs, 35-40% protein, 25-30% fat.
• Bulking Phase: 40-60% carbs, 30-40% protein, 10-20% fat.
• General Maintenance: 40-60% carbs, 20-30% protein, 30-40% fat.
• Slow Muscle Gain: 40-50% carbs, 25-35% protein, 30-40% fat.

Example:
For a bulking phase on a 2,800-calorie diet:

• 50% carbs (350g), 30% protein (210g), 20% fat (62g).

For a cutting phase on a 2,200-calorie diet:

• 35% carbs (193g), 40% protein (220g), 25% fat (61g).

4. Macro Ratios for Endurance Athletes

Endurance athletes need higher carbs for sustained energy:

• Endurance Training: 50-65% carbs, 15-25% protein, 20-30% fat.
• Interval Training: 40-50% carbs, 20-30% protein, 30-40% fat.

Carbs are crucial for long-lasting performance and recovery after extended workouts.

5. Ketogenic Diets Marco Ratio

Low-carb and keto diets significantly reduce carbs, focusing on fats for energy:

• Keto Diet: 5-10% carbs, 20-25% protein, 70-75% fat.

These diets are often used for weight loss or specific health goals, such as improving metabolic health.

What Should My Macros Be?

Ever stared at your plate wondering if you’re eating the right balance of foods? You’re not alone. Understanding macros (those big three nutrients – protein, carbs, and fats) can feel like solving a puzzle. But don’t worry – we’re here to make it simple.

Basic Macro Requirement

Think of macros as your body’s three best friends:

• Protein: Your muscle’s maintenance crew
• Carbs: Your body’s favorite energy source
• Fats: Your hormone’s happy helpers

Your Perfect Macro Mix

Just like you wouldn’t wear someone else’s tailored suit, your macro needs are unique to you. Here’s what works for most people:

If You Want To lose Weight Loss

• If you love your carbs: 40-50% carbs, 25-35% protein, 20-30% fat
• If you’re going low-carb: 20-30% carbs, 30-40% protein, 30-50% fat

For Muscle Building

• Classic approach: 40-60% carbs, 25-35% protein, 15-25% fat
• Lean gaining: 30-50% carbs, 30-40% protein, 20-30% fat

For Maintaining What You’ve Got

Keep it balanced: 40-55% carbs, 25-35% protein, and 20-30% fat

Making It Work for YOU

Your perfect macro mix depends on:

• How active you are (gym warrior or desk warrior?)
• Your age and gender (yep, they matter!)
• Your current body composition
• Your goals and lifestyle

Keep It Real: Macro Flexibility

Remember, these numbers aren’t set in stone. You might need to tweak them:

• Every few months
• When your weight changes significantly
• If your activity level changes
• When your goals shift

Use our calculator above to get your personalized plan.

Macronutrients in Common Foods

Features of Our Macro Calculator

Let’s dive into what makes our macro calculator your new best friend in reaching your fitness goals. No complicated math or confusing jargon – just straightforward features that work for you.

Easy Measurements

Look, we get it – nobody wants to juggle conversions in their head. That’s why we’ve made it super simple:

• Metric System: Enter your weight in kilograms and height in centimeters
• US/Imperial: Prefer pounds and feet? We’ve got you covered.
• Quick Toggle: Switch between systems with one click – no calculator needed
• Age: Your metabolism changes as you age (thanks, biology). We factor this in to give you accurate numbers.
• Gender: Men and women have different body compositions and metabolic rates

What this means for you: More precise calculations based on your actual body needs, not just generic numbers.

Weight & Height: Getting It Right

Accuracy matters here, folks. Here’s why:

• Your current weight determines your base caloric needs
• Height helps calculate your ideal body composition
• Together, they give us your BMI (Body Mass Index)

Activity Level Options

Our calculator offers various activity level categories to ensure your caloric needs match your lifestyle:

• Sedentary: Minimal physical activity (e.g., desk jobs).
• Light Exercise: 1-2 days of moderate exercise per week.
• Moderate Exercise: 3-5 days of exercise per week.
• Active: Daily physical activity or intense workouts 6-7 days a week.
• Very Active: Physically demanding jobs or professional athletes.

Be honest here! Overestimating activity level is the #1 reason people don’t see results.

Goal Setting

Choose from goals such as:

• Maintain Weight: Keep your current weight steady with balanced macros.
• Weight Loss: Create a calorie deficit while preserving muscle mass.
• Muscle Gain: Focus on a calorie surplus to promote muscle growth.

Calculation Methods

We offer three scientifically-backed methods to cater to individual needs:

Mifflin-St Jeor

• Overview: A widely-used formula that calculates BMR based on weight, height, age, and gender.
• Best For: General accuracy for most people.

Harris-Benedict

• Overview: An older method, updated to include activity levels for more comprehensive results.
• Best For: Individuals who prefer factoring in activity level directly.

Katch-McArdle

• Overview: Calculates BMR based on lean body mass, making it ideal for individuals with higher muscle mass.
• Best For: Athletes or those with low body fat percentages.

Need Help Choosing?

Here’s a quick guide:

1. Enter your basic info
2. Pick your most accurate activity level
3. Choose your main goal
4. Start with Mifflin-St Jeor if you are unsure
5. Track your results and adjust as needed

FAQs

How accurate is this macro calculator?

Our calculator uses scientifically-proven formulas and is typically 85-95% accurate. But remember – it’s a starting point. You might need small adjustments based on how your body responds over 2-3 weeks.

Do I need to hit my macros exactly every day?

Nope! Aim to get within 5-10% of your targets. Focus on:

• Hitting your protein goal
• Staying close to your calorie target
• Letting carbs and fats balance out

Can I use this calculator for my vegetarian/vegan diet?

Yes. The calculator works for any diet type. Just focus on:

• Finding protein sources that fit your diet
• Meeting your targets through plant-based options
• Using supplements if needed

How often should I recalculate my macros?

Recalculate when:

• You’ve lost/gained 10+ pounds
• Your activity level changes significantly
• Your goals change
• Every 3-4 months as a check-in

What if I’m hungry all the time on these macros?

Try these fixes:

1. Eat more protein and fiber
2. Choose whole, filling foods
3. Space out your meals
4. Double-check you’re not underestimating portions

Should I eat back my exercise calories?

Generally, no. Our marcro calculator already factors in your activity level. Double-counting exercise calories is a common mistake that can slow progress. However, if you’re doing extra-long sessions (90+ minutes) or two-a-days, you might need some adjustment

How fast should I lose weight on these macros?

It would be best if you aimed to lose 0.5–1% of your body weight per week on these macros. This ensures healthy fat loss while preserving muscle mass. 1-2 pounds for most people. Slower loss = better muscle retention.

References

• Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990 Feb;51(2):241-7. doi: 10.1093/ajcn/51.2.241. PMID: 2305711.
• Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates. [Updated 2023 May 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/
• Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. Published 2017 Aug 29. doi:10.1186/s12970-017-0189-4.
• Tagawa, R., Watanabe, D., Ito, K., Ueda, K., Nakayama, K., Sanbongi, C., & Miyachi, M. (2020). Dose–response relationship between protein intake and muscle mass increase: A systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 79(1), 66-75. https://doi.org/10.1093/nutrit/nuaa104
• Kaur N, Chugh V, Gupta AK. Essential fatty acids as functional components of foods- a review. J Food Sci Technol. 2014 Oct;51(10):2289-303. doi: 10.1007/s13197-012-0677-0. Epub 2012 Mar 21. PMID: 25328170; PMCID: PMC4190204.
• Ferrara G, Kim J, Lin S, Hua J, Seto E. A Focused Review of Smartphone Diet-Tracking Apps: Usability, Functionality, Coherence With Behavior Change Theory, and Comparative Validity of Nutrient Intake and Energy Estimates. JMIR Mhealth Uhealth. 2019;7(5):e9232. Published 2019 May 17. doi:10.2196/mhealth.9232
• Naude CE, Brand A, Schoonees A, Nguyen KA, Chaplin M, Volmink J. Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk. Cochrane Database Syst Rev. 2022;1(1):CD013334. Published 2022 Jan 28. doi:10.1002/14651858.CD013334.pub2
• Institute of Medicine. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Washington, DC: The National Academies Press. Published 2005.
• Hector AJ, Phillips SM. Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. Int J Sport Nutr Exerc Metab. 2018 Mar 1;28(2):170-177.
• Freire R. Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2020;69:110549. doi:10.1016/j.nut.2019.07.001
• Xu R, Bannor R, Cardel MI, Foster GD, Pagoto S. How much food tracking during a digital weight-management program is enough to produce clinically significant weight loss?. Obesity (Silver Spring). 2023;31(7):1779-1786.
• Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Published 2017 Jun 20. doi:10.1186/s12970-017-0177-8