Free Macro Calculator
Calculate your daily protein, carbs, and fat needs for weight loss, muscle gain, or maintenance
Your Daily Macro Targets
0 kcal
Daily Calorie Target
What Is a Macro Calculator?
A macro calculator is a tool designed to help you determine the optimal daily intake of macronutrients—protein, carbohydrates, and fats—based on your weight, activity level, and fitness goals. Whether you’re looking to lose weight, build muscle, or maintain your current physique, understanding your macros is essential to managing your nutrition with precision.
Why Macros Matter More Than Just Calories
Counting calories is a good start, but counting macros is next-level nutrition. Your body doesn’t just need fuel—it needs the right types of fuel. For example, 100 calories from protein affects your body differently than 100 calories from fat or carbs. Macros determine how your body builds muscle, burns fat, and maintains energy throughout the day.
How to Calculate Macros Using Our Macro Calculator
This macro calculator uses the Mifflin-St Jeor Equation to calculate your Basal Metabolic Rate (BMR), which estimates how many calories your body burns at rest. Then, it adjusts for your activity level to calculate your Total Daily Energy Expenditure (TDEE). Based on your goal—weight loss, maintenance, or muscle gain—the calculator adjusts your calories and distributes them into macro ratios.
Macro Splits for Different Goals
Here’s how your macros are split depending on your selected goal:
Tips for Tracking Macros
Once you calculate your macros, use a food tracking app like MyFitnessPal or Cronometer. Aim to get within 5–10 grams of your daily target for each macro. Weigh and measure food when possible to improve accuracy, and don’t forget to hydrate!
Macro Calculator Benefits
Frequently Asked Questions (FAQs)
1. What is the best macro ratio for weight loss?
For weight loss, a common ratio is 35% protein, 25% fat, and 40% carbs. This supports fat loss while preserving lean muscle mass.
2. How do I calculate my macros manually?
Start by calculating your TDEE, then multiply it by the macro ratios. Divide the resulting calories by the respective gram-to-calorie conversions: 4 for protein and carbs, 9 for fat.
3. Can I still lose weight if I don’t track macros?
Yes, but tracking macros gives you more control and faster, more predictable results. It also helps ensure you’re eating enough protein and nutrients.
4. What happens if I go over one of my macros?
Don’t worry—it happens! Try to adjust your other meals that day. Consistency over time is what matters most, not perfection every single day.
5. Are macro calculators accurate?
They are estimates based on scientific formulas. While they’re a great starting point, always adjust based on your real-life progress and feedback from your body.
6. Can this macro calculator be used for a keto diet?
Our calculator is optimized for balanced or high-protein diets. For a keto plan, you’ll want to adjust to ~70% fat, 20% protein, and 10% carbs manually.
7. How often should I recalculate my macros?
Every 4–6 weeks or when your weight, activity level, or goals change significantly. It helps keep your plan effective as your body evolves.
8. Is this macro calculator free to use?
Absolutely! This macro calculator is 100% free to use and doesn’t require registration. Use it anytime you need to update your fitness goals.
Use the macro calculator above to take full control of your nutrition today. With the right balance of protein, carbs, and fats, you can fuel your fitness and feel your best!