Macro Calculator
Calculate macronutrient needs
Frequently Asked Questions
What are macronutrients and why do they matter?
Macronutrients are protein, carbohydrates, and fat — the three nutrients your body needs in large amounts. Protein builds muscle (4 cal/g), carbs provide energy (4 cal/g), and fat supports hormones and cell function (9 cal/g).
How does the Macro Calculator determine my ratios?
It calculates your TDEE first, then splits calories by goal: weight loss typically uses 40% protein, 30% carbs, 30% fat. Muscle gain uses 30% protein, 45% carbs, 25% fat. You can customize these ratios to match your diet plan.
How many grams of protein do I need per day?
General recommendation: 0.8g per kg of body weight for sedentary adults. For active individuals: 1.2-1.7g/kg. For muscle building: 1.6-2.2g/kg. A 75kg person building muscle needs 120-165g protein daily.
What is the best macro ratio for weight loss?
A common effective ratio is 40/30/30 (protein/carbs/fat). Higher protein (40%) preserves muscle during a calorie deficit. Moderate fat (30%) maintains hormonal health. Reduced carbs (30%) helps control insulin and appetite.
How do I track my macros effectively?
Use the calculator to set daily targets in grams. Read nutrition labels for packaged foods. Weigh portions with a kitchen scale for accuracy. Focus on hitting protein targets first, then fill remaining calories with carbs and fat.