Back to Calculators
Macro Calculator
Calculate daily macronutrient needs: protein, carbohydrates, and fats based on your goals and activity level.
Macro Calculator by Goal
Get optimal macro ratios based on your fitness goal
calories
Custom Macro Ratios
Set your own custom macronutrient percentages
calories
%
%
%
Macronutrient Guidelines by Goal
Recommended macro ratios for different fitness goals
Weight Loss
Protein:35%
Carbs:30%
Fats:35%
Maintenance
Protein:25%
Carbs:45%
Fats:30%
Muscle Gain
Protein:30%
Carbs:40%
Fats:30%
Athletic Performance
Protein:25%
Carbs:50%
Fats:25%
Understanding Macronutrients
🥩 Protein (4 cal/g)
Functions: Muscle building, repair, immune function
Sources: Meat, fish, eggs, dairy, legumes, nuts
Timing: Spread evenly throughout the day
🍞 Carbohydrates (4 cal/g)
Functions: Primary energy source, brain fuel
Sources: Grains, fruits, vegetables, legumes
Timing: Pre/post workout for best results
🥑 Fats (9 cal/g)
Functions: Hormone production, vitamin absorption
Sources: Oils, nuts, seeds, avocado, fatty fish
Timing: Avoid immediately pre-workout
📊 Tracking Tips
- • Use a food scale for accurate measurements
- • Track consistently for at least 2-4 weeks
- • Adjust ratios based on your progress and energy levels
- • Focus on whole, nutrient-dense foods within each macro
- • Consider meal timing around your workouts