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Macro Calculator

Calculate your daily macronutrient targets based on your fitness goals. Get personalized protein, carb, and fat recommendations.

Macro Calculator

Calculate your daily macro nutrient targets based on your goals

How to Use This Calculator

  1. 1

    Enter your daily calories

    Input your target daily calorie intake (use a TDEE calculator if unsure).

  2. 2

    Select your goal

    Choose from weight loss, maintenance, muscle gain, keto, or low carb.

  3. 3

    Enter your weight

    Input your body weight for fiber recommendations.

  4. 4

    View your macros

    See your personalized protein, carb, and fat targets in grams.

Frequently Asked Questions

What are macros?

Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides calories and serves different functions in your body.

How do I know my daily calories?

Use a TDEE (Total Daily Energy Expenditure) calculator to estimate your maintenance calories, then adjust based on your goals: subtract 500 for weight loss or add 300-500 for muscle gain.

What macro ratio is best for weight loss?

A higher protein ratio (30-40%) helps preserve muscle during weight loss. Our weight loss preset uses 40% protein, 30% carbs, and 30% fat.