Macro Calculator
Find Your Perfect Macronutrient Ratio for Any Diet Goal
Get personalized protein, carbohydrate, and fat recommendations tailored to your goals, activity level, and preferred diet type. Whether you're doing keto, high protein, or balanced nutrition, we'll calculate the perfect macro split for optimal results.
Macro Preferences
Configure your preferences
Fill out the form to get your personalized macro recommendations and meal distribution.
What are Macronutrients?
Protein
Building blocks for muscle, enzymes, and hormones. Essential for muscle growth, repair, and maintenance.
Carbohydrates
Primary energy source for your brain and muscles. Fuel for high-intensity exercise and daily activities.
Fats
Essential for hormone production, vitamin absorption, and long-term energy storage.
Goal-Specific Macro Strategies
Fat Loss
Preserves muscle in deficit
Time around workouts
Essential for hormones
Muscle Gain
Supports muscle synthesis
Fuels training and recovery
Supports testosterone
Performance
Recovery and adaptation
Match training demands
Stable energy source
Macro-Rich Food Examples
High Protein Foods
Quality Carb Sources
Healthy Fat Sources
Macro Tracking Success Tips
Best Practices
- Use a food scale for accuracy, especially at first
- Plan and prep meals in advance when possible
- Focus on hitting protein targets daily
- Allow 5-10g flexibility in daily targets
- Track whole foods before processed foods
- Learn portion sizes of your favorite foods
- Use apps like MyFitnessPal or Cronometer
- Review weekly averages, not daily perfection
Common Mistakes
- Don't ignore liquid calories (oils, drinks)
- Don't estimate portions without measuring
- Don't stress about being perfect every day
- Don't forget to log condiments and sauces
- Don't copy someone else's macro targets
- Don't make drastic changes all at once
- Don't ignore how you feel while tracking
- Don't track without adjusting based on results
Remember
Macros are a tool, not a prison. The goal is to develop sustainable eating habits that support your health and fitness goals. Consistency over perfection wins every time.
Advanced Macro Strategies
Nutrient Timing
Pre-Workout (1-2 hours before)
- • 20-40g carbs for energy
- • 10-20g protein for muscle protection
- • Minimal fat (slows digestion)
- • Example: Banana + protein shake
Post-Workout (within 2 hours)
- • 20-40g protein for muscle synthesis
- • 30-60g carbs to replenish glycogen
- • 3:1 or 4:1 carb to protein ratio
- • Example: Rice + chicken breast
Carb Cycling for Advanced Users
High Carb Days (Training Days)
- • 1.5-2.5g carbs per lb body weight
- • Lower fat to accommodate carbs
- • Maintain protein targets
- • Focus carbs around workouts
Low Carb Days (Rest Days)
- • 0.5-1g carbs per lb body weight
- • Higher fat for satiety
- • Same protein targets
- • Focus on fibrous vegetables
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Frequently Asked Questions
What are macronutrients and why do they matter?
Macronutrients (macros) are protein, carbohydrates, and fats - the three main nutrients your body needs in large amounts. Getting the right ratio helps optimize energy levels, body composition, and performance for your specific goals.
How accurate are these macro recommendations?
Our calculations use evidence-based formulas and recommendations from sports nutrition research. However, individual needs can vary by 10-20%, so use these as a starting point and adjust based on your progress and how you feel.
Can I follow these macros on any diet type?
Yes! We provide specific recommendations for keto, high protein, balanced, low carb, and other popular diet approaches. Each diet type has optimized ratios while still meeting your calorie and goal requirements.
Do I need to hit my macros exactly every day?
Aim to get close to your targets most days, but don't stress about being perfect. Focus on weekly averages rather than daily precision, and prioritize protein intake as it's most important for most goals.
What's the difference between macro tracking and just counting calories?
Calories determine weight change, but macros determine body composition. Eating the right ratio of protein, carbs, and fats helps you lose fat (not muscle), gain lean mass, optimize performance, and feel better.
How often should I recalculate my macros?
Recalculate every 2-4 weeks or when your weight changes by 5+ pounds, your activity level changes significantly, or you switch goals. Your macro needs evolve as your body composition changes.