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Macro Calculator

Get your personalized protein, carbohydrate, and fat targets in grams based on your body weight, fitness goal (maintenance, fat loss, muscle gain), and activity level. Includes calorie breakdown, per-meal distribution, and food examples.

Health

Age

Gender

Height (cm)

Weight (kg)

Activity Level

Goal

Understanding Your Macros

Protein (4 kcal/g): Essential for muscle repair, enzyme production, and satiety. Set at X based on your goal and body weight. Range: X-X.

Carbohydrates (4 kcal/g): Your body's primary fuel source. Remaining calories after protein and fat are allocated to carbs to meet your energy needs.

Fat (9 kcal/g): Critical for hormone production, vitamin absorption, and cell membrane health. Set at a minimum of 0.8g per kg of body weight.

These ratios are guidelines, not rigid rules. Adjust based on how your body responds — some people feel better on higher carbs, while others prefer higher fat.

Frequently Asked Questions

Do I need to hit my macros exactly every day?▾

No. Aim to be within 5-10g of your targets. Consistency over weeks matters more than perfection on any single day. Focus on hitting your protein target consistently, then adjust carbs and fat based on energy levels and preferences.

What if I prefer higher fat, lower carbs?▾

You can adjust macro ratios to fit your preferences as long as protein stays adequate and total calories meet your goal. A keto-style ratio (70% fat, 20% protein, 10% carbs) works for some people, while athletes often prefer higher carbs (50-60%).

How do I track my macros?▾

Use a food tracking app like MyFitnessPal, Cronometer, or MacroFactor. Weigh your food with a kitchen scale for accuracy, especially for calorie-dense foods like oils, nuts, and grains. Consistent tracking for 2-3 weeks will teach you portion sizes intuitively.

Should I adjust macros on training vs. rest days?▾

Some people benefit from higher carbs on training days and higher fat on rest days (carb cycling). However, consistent daily intake is simpler and just as effective for most people. The activity level you selected already accounts for your typical routine.

Can I build muscle while eating at maintenance?▾

Beginners and those returning after a break can build muscle at maintenance (body recomposition). More experienced lifters typically need a 200-400 calorie surplus for optimal muscle gain. Adequate protein (1.6-2.2g/kg) is the most important factor.

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How to Use This Tool

Enter your age, gender, height, and weight. Toggle between metric and imperial units.
Select your activity level — from sedentary to extra active.
Choose your goal: fat loss, maintenance, or muscle gain.
View your target calories and complete macro breakdown in grams with calorie contributions.
Check the per-meal distribution for 3, 4, or 5 meals per day.
Browse the macro-friendly food examples and FAQs for nutrition guidance.

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