Macronutrient Calculator
Get a personalized recommendation for your daily intake of protein, carbohydrates, and fats to achieve your fitness goals, whether it's weight loss, maintenance, or muscle gain.
Your Daily Macro Goals
Enter your details to get started.
Learn More About Your Metabolism
What Are Macros and Why Do They Matter?
"Macros" is short for macronutrients, the three main categories of nutrients your body needs to function: protein, carbohydrates, and fats. Unlike micronutrients (vitamins and minerals), your body needs macros in large amounts. Balancing them correctly is key to achieving your fitness goals, whether it's losing fat, building muscle, or maintaining your current weight.
Protein (4 cal/g)
Builds and repairs tissue, crucial for muscle growth and preservation.
Carbs (4 cal/g)
Your body's main source of energy, fueling workouts and brain function.
Fats (9 cal/g)
Essential for hormone regulation, vitamin absorption, and overall health.
How This Calculator Works
- Calculates BMR: It first estimates your Basal Metabolic Rate (the calories you burn at rest) using the Mifflin-St Jeor equation.
- Determines TDEE: It then adjusts your BMR based on your selected activity level to find your Total Daily Energy Expenditure (TDEE).
- Adjusts for Your Goal: Your daily calorie target is set by adding or subtracting calories from your TDEE based on your goal (e.g., -500 calories for weight loss).
- Splits the Macros: Finally, it divides those calories into protein, carbs, and fats based on standard, evidence-based ratios for your chosen goal.