Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your body, activity level, and fitness goals. Choose from multiple diet types including balanced, low carb, high protein, and keto.
Daily Calorie Target
2732
calories per day
1762
BMR
2732
TDEE
0
Adjustment
Daily Macros
Protein
205g
30%
819 cal
Carbs
273g
40%
1093 cal
Fat
91g
30%
819 cal
68g
Protein
91g
Carbs
30g
Fat
Protein intake: 2.7g per kg of body weight
Note: These macros are calculated using the Mifflin-St Jeor equation and standard macro ratios. Individual needs vary based on body composition, metabolism, and specific health conditions.
For personalized advice, consult a registered dietitian. Use our TDEE calculator to learn more about your energy expenditure or body fat calculator for body composition analysis.
Understanding Macronutrients
Macronutrients are the building blocks of your diet. Each macro serves essential functions: protein builds and repairs muscle, carbohydrates provide energy, and fats support hormone production and nutrient absorption. Calculate your TDEE first to understand your total energy needs.
The right macro balance depends on your goals. Building muscle requires more protein, endurance athletes need more carbs, and ketogenic dieters prioritize fats. Our calculator helps you find the optimal balance for your specific needs.
Diet Types Explained
Balanced (30/40/30)
Moderate macros suitable for most people. Good for general health and sustainable eating.
Low Carb (40/20/40)
Reduced carbs with higher protein and fat. Effective for weight loss and blood sugar control.
High Protein (40/35/25)
Prioritizes protein for muscle building and satiety. Ideal for athletes and weight training.
Keto (25/5/70)
Very low carb, high fat diet that induces ketosis. Requires strict carb limits under 50g/day.
Low Fat (30/55/15)
Traditional approach with minimal fat. May be recommended for certain health conditions.
Macro Tracking Tips
- 1.Prioritize hitting your protein target first - it's the most important macro for body composition.
- 2.Weigh foods raw when possible for more accurate tracking.
- 3.Don't stress about hitting exact numbers - aim for within 5-10g of each target.
- 4.Use a food scale and tracking app for best results.
- 5.Reassess your macros every 4-6 weeks as your body changes.
High-Quality Protein Sources
Animal Proteins
- Chicken breast - 31g/100g
- Turkey breast - 29g/100g
- Lean beef - 26g/100g
- Salmon - 25g/100g
- Eggs - 13g/100g
- Greek yogurt - 10g/100g
Plant Proteins
- Tofu - 17g/100g
- Tempeh - 19g/100g
- Lentils - 9g/100g cooked
- Black beans - 8g/100g
- Chickpeas - 9g/100g
- Edamame - 11g/100g
Quick Options
- Whey protein - 25g/scoop
- Cottage cheese - 11g/100g
- Tuna (canned) - 26g/100g
- Beef jerky - 33g/100g
- Protein bars - 20g avg
- Almonds - 21g/100g
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients that provide energy: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). Tracking macros helps ensure you get the right balance of nutrients for your goals.
How much protein do I need per day?
Protein needs vary based on activity level and goals. General guidelines suggest 0.8g per kg for sedentary adults, 1.2-1.7g per kg for active individuals, and 1.6-2.2g per kg for those building muscle. Use our weight gain calculator for muscle-building specific recommendations.
What macro ratio is best for weight loss?
For weight loss, a higher protein ratio (30-40%) helps preserve muscle mass while in a caloric deficit. A balanced 30/40/30 or low carb 40/20/40 approach works well. Calculate your deficit with our TDEE calculator.
What is the keto macro ratio?
The ketogenic diet typically uses a macro ratio of 70-75% fat, 20-25% protein, and 5-10% carbohydrates. This very low carb intake forces the body to burn fat for fuel through a process called ketosis.
Is Macro calculator accurate?
Yes, our Macro calculator is accurate. It uses the scientifically validated Mifflin-St Jeor equation to calculate your TDEE, then applies standard macro ratios based on your selected diet type. Our in-house team of nutritionists and developers verify all calculations for accuracy.
Learn more about macronutrients on Wikipedia