Macro Calculator
Calculate your ideal daily protein, carbs, and fat split based on your body, activity level, and fitness goals.
Total: 100%
Understanding Macronutrients
What Are Macros?
Macronutrients are the three main categories of nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a unique role in fueling your body, building tissue, and regulating vital processes. Unlike micronutrients (vitamins and minerals), macros provide the calories that keep you alive and active.
Getting the right balance of macros can mean the difference between reaching your fitness goals and spinning your wheels. That is why macro tracking has become one of the most effective approaches to nutrition, whether your aim is fat loss, muscle gain, or simply feeling better.
Protein (4 cal/g)
The building block of muscle, skin, hair, and enzymes. Protein supports muscle repair and growth, keeps you feeling full longer, and has the highest thermic effect of food, meaning your body burns more calories digesting it.
Carbohydrates (4 cal/g)
Your body's preferred energy source, especially during high-intensity exercise. Carbs fuel your brain, muscles, and nervous system. They are stored as glycogen in muscles and the liver, ready to power your workouts and daily activity.
Fat (9 cal/g)
Essential for hormone production, brain health, and absorbing fat-soluble vitamins (A, D, E, K). Fat provides long-lasting energy, insulates your organs, and makes food taste great. Not all fats are equal, so focus on unsaturated sources.
Diet Types Explained
Balanced (40C / 30P / 30F)
The most versatile approach. Suitable for general fitness, sustainable weight management, and anyone new to macro tracking. Provides a solid foundation of all three macros without extreme restriction.
Low Carb (25C / 45P / 30F)
Reduces carbohydrate intake while boosting protein. Popular for fat loss and blood sugar management. Works well for people who feel sluggish on high-carb diets or those looking to reduce water retention.
High Protein (30C / 40P / 30F)
Maximizes protein for muscle building and recovery. Ideal for strength athletes, bodybuilders, or anyone in a caloric deficit who wants to preserve lean mass. Higher protein also increases satiety.
Keto (5C / 30P / 65F)
A very low-carb, high-fat approach designed to put your body in ketosis, where it burns fat for fuel instead of glucose. Can be effective for rapid fat loss and appetite control, but requires careful planning and may not suit everyone long-term.
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating basal metabolic rate (BMR). Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE).
Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
TDEE = BMR x Activity Multiplier
Goal adjustment: Lose Fat (-500 kcal) | Maintain (0) | Build Muscle (+300 kcal)
Note: This is an estimate. Individual results may vary based on genetics, metabolism, body composition, and other factors. Consult a healthcare professional before making significant dietary changes.