Macro Calculator - Macronutrient Calculator

About This Calculator

Macronutrient (macro) distribution determines how your daily calories are split between protein, carbohydrates, and fats. The ideal macro ratio depends on your fitness goals: higher protein for muscle building, moderate carbs for energy, and adequate fats for hormonal health. This calculator provides science-backed macro targets for weight loss, maintenance, and muscle gain.

Macro Ratios by Goal

The ideal macronutrient distribution depends on your fitness goal:

• Weight Loss: Higher protein (35%) helps preserve muscle during a calorie deficit, moderate carbs (35%) provide energy, and adequate fat (30%) supports hormones and satiety.
• Maintenance: Balanced distribution with 30% protein, 40% carbs, and 30% fat supports overall health while maintaining current body composition.
• Muscle Gain: Adequate protein (30%) for muscle synthesis, higher carbs (45%) to fuel intense training and recovery, and moderate fat (25%) for hormonal support.

Why Protein Matters

Protein is essential for building and repairing tissues, especially muscle. It also has the highest thermic effect (your body burns ~30% of protein calories during digestion) and increases satiety. For active individuals or those in a calorie deficit, aim for 0.7-1.0g of protein per pound of body weight daily.

Carbohydrate Timing

While total daily carb intake matters most, timing can optimize performance. Consume carbs before workouts for energy and after workouts to replenish glycogen stores. Choose complex carbs (whole grains, sweet potatoes) over simple sugars for sustained energy.

Healthy Fat Sources

Focus on unsaturated fats from sources like avocados, nuts, seeds, olive oil, and fatty fish. These support hormone production, brain health, and vitamin absorption. Limit saturated fats and avoid trans fats. Remember that fat is calorie-dense (9 cal/g), so measure portions carefully.

Tracking Your Macros

Use a food tracking app to log meals and monitor your macro intake. Weigh food for accuracy, especially calorie-dense items. After 2-3 weeks, assess your progress and adjust macros if needed. Consistency matters more than perfection—aim to hit your targets within ±5g daily.