Macros Calculator — Protein, Carbs & Fat Calculator
Calculate your daily macronutrient needs for any fitness goal.
About Macros Calculator
The Macros Calculator helps you determine your daily macronutrient needs (protein, carbohydrates, and fat) based on your Total Daily Energy Expenditure and fitness goals.
Whether you're trying to lose weight, build muscle, or maintain your current physique, this calculator provides personalized macro targets. It calculates your TDEE first, then distributes calories across macros based on evidence-based ratios for your specific goal.
How to Use Macros Calculator
- Enter your age, gender, weight, and height.
- Select your activity level.
- Choose your primary goal (weight loss, muscle gain, or maintenance).
- Review your recommended daily intake for protein, carbs, and fats.
- Track your macros using these targets for optimal results.
Key Features
Calculate personalized macro targets
TDEE-based calorie calculations
Goal-specific macro ratios
Protein, carbs, and fat in grams
Multiple activity level options
Weight loss, gain, or maintenance goals
Instant calculations
100% client-side processing
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients your body needs: protein, carbohydrates, and fats. Each provides calories: protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram.
How do I calculate my macro ratios?
Macro ratios depend on your goals. For weight loss: 40% protein, 30% carbs, 30% fat. For muscle gain: 30% protein, 40% carbs, 30% fat. For maintenance: 30% protein, 35% carbs, 35% fat.
How much protein do I need per day?
Generally 0.8-1g per pound of body weight for active individuals. For muscle building, aim for 1-1.2g per pound. For weight loss, higher protein (1-1.2g per pound) helps preserve muscle mass.
Can I adjust the macro percentages?
Yes! This calculator provides standard ratios based on your goal, but you can customize percentages based on personal preferences, dietary restrictions, or recommendations from a nutritionist.
What's the difference between cutting and bulking macros?
Cutting (weight loss) uses a calorie deficit with higher protein to preserve muscle. Bulking (muscle gain) uses a calorie surplus with more carbs for energy and muscle growth. Both maintain adequate fat for hormones.