Macro Calculator
Calculate your daily macronutrient requirements based on your goals, activity level, and body composition. Get personalized protein, carbohydrate, and fat targets for optimal nutrition.
Your Daily Macro Requirements
Protein
Carbohydrates
Fats
Daily Nutrition Summary:
About
Our Macro Calculator determines your optimal daily intake of protein, carbohydrates, and fats based on your individual needs, goals, and activity level for effective nutrition planning.
Why Choose
Scientifically-based calculations using proven formulas, personalized recommendations for different fitness goals, and comprehensive breakdown of daily nutritional requirements.
Features
Calculate BMR and TDEE, determine macro ratios for weight loss/gain/maintenance, mobile-responsive design, and detailed nutritional analysis with percentage breakdowns.
Benefits
Achieve fitness goals faster, optimize body composition, improve energy levels, and make informed dietary decisions with personalized macro targets.
Enter Details
Input your age, gender, weight, height, activity level, and fitness goal to get personalized macro calculations.
Calculate
Our calculator determines your BMR, TDEE, and optimal macro distribution using scientifically proven formulas.
Follow Plan
Use your personalized protein, carb, and fat targets to plan meals and achieve your fitness goals effectively.
Frequently Asked Questions – Macro Calculator
Macronutrients are the three main nutrients your body needs in large amounts: protein (for muscle repair), carbohydrates (for energy), and fats (for hormone production and nutrient absorption). Proper macro balance is crucial for achieving fitness goals.
Our calculations use established formulas like Mifflin-St Jeor for BMR and are highly accurate for most people. However, individual variations exist, so use these as starting points and adjust based on your progress and how you feel.
While calories determine weight changes, macro tracking helps optimize body composition, energy levels, and performance. Tracking macros ensures adequate protein for muscle maintenance and proper nutrient distribution.
Recalculate your macros every 4-6 weeks or when your weight changes by 5+ pounds, activity level changes significantly, or you switch fitness goals. Regular adjustments ensure continued progress.
Aim to get within 5-10g of your targets. Prioritize hitting your protein goal first, then adjust carbs and fats as needed. Consistency over perfection is key – focus on overall weekly averages rather than daily perfection.