Calculate Your Macros

Macronutrients (protein, carbs, fats) are the building blocks of your diet. Calculate your personalized targets based on your goals and activity level.

👤 Age (years) 👥 Gender 📏 Height (cm) ⚖️ Weight (kg) 🏃 Activity Level 🎯 Goal

💡 What are macros? Protein builds/repairs tissue, carbs fuel activity, and fats support hormones. Each provides different calories per gram: Protein 4 cal/g, Carbs 4 cal/g, Fats 9 cal/g.

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Your macro targets will appear here

🍽️ Understanding Macronutrients

🥩 Protein (4 calories per gram)

Role: Builds and repairs muscle, skin, organs, enzymes, hormones, and immune cells.

Recommended: 1.6-2.2g per kg bodyweight for active individuals, 0.8-1.0g/kg for sedentary.

Best Sources: Chicken, fish, eggs, lean beef, Greek yogurt, tofu, legumes, protein powder.

🍞 Carbohydrates (4 calories per gram)

Role: Primary energy source for brain and muscles. Stored as glycogen for quick energy during exercise.

Recommended: 3-7g per kg for active individuals, 2-4g/kg for moderate activity.

Best Sources: Rice, oats, potatoes, fruit, whole grain bread, quinoa, pasta, vegetables.

🥑 Fats (9 calories per gram)

Role: Supports hormone production (testosterone, estrogen), cell membranes, vitamin absorption (A, D, E, K).

Recommended: 0.8-1.2g per kg bodyweight, or 20-35% of total calories.

Best Sources: Olive oil, avocado, nuts, seeds, fatty fish (salmon), eggs, nut butters.

🎯 Macro Ratios by Goal

For Weight Loss (Fat Loss):

High Protein (30-40%): Preserves muscle, increases satiety, high thermic effect
Moderate Carbs (30-40%): Provides energy for workouts and daily activity
Moderate Fats (20-30%): Supports hormones and satiety
Calorie Deficit: 250-750 calories below TDEE for sustainable fat loss

For Maintenance:

Moderate Protein (25-35%): Maintains muscle mass and supports recovery
Moderate-High Carbs (40-50%): Fuels performance and daily energy
Moderate Fats (20-30%): Supports overall health and hormone balance
At TDEE: Calories in = calories out

For Muscle Gain (Bulking):

High Protein (25-35%): Maximizes muscle protein synthesis
High Carbs (40-55%): Fuels intense training and recovery
Moderate Fats (20-30%): Supports hormone production for growth
Calorie Surplus: 250-500 calories above TDEE for lean gains

❓ Macro Tracking FAQs

Do I need to hit my macros exactly?

Aim to be within ±5g for protein and fats, ±10g for carbs. Daily totals matter more than individual meals. Consistency over weeks matters most.

What if I eat too much protein?

Excess protein isn't harmful for healthy individuals. Your body will convert it to energy (4 cal/g). Very high intake (>3g/kg) rarely provides additional benefits.

Can I eat carbs at night?

Yes! Meal timing matters far less than total daily macros. Carbs before bed don't cause fat gain if you're within your calorie target.

Should I adjust macros on rest days?

You can lower carbs slightly on rest days if you prefer, but it's not necessary. Keep protein high and calories consistent for best results.

How do I track macros?

Use apps like MyFitnessPal, Cronometer, or MacroFactor. Weigh food with a kitchen scale for accuracy. Track consistently for 2-4 weeks before adjusting.

🔗 Related Calculators

TDEE Calculator — Calculate total daily energy expenditure
Calorie Calculator — Find your calorie needs by goal
Body Fat Calculator — Measure body composition
BMI Calculator — Check your weight status

Macro Calculator