🥗Macro Calculator

Calculate optimal macronutrient ratios (protein, carbs, fat) for your goals.

Daily Calories (kcal)

Goal

About Macro Calculator

Macronutrients — protein, carbohydrates, and fat — are the three categories of nutrients that provide energy and drive body composition. This macro calculator determines the ideal gram targets for each macronutrient based on your TDEE and specific goal, whether that's fat loss, muscle gain, or body recomposition. Dialing in your macros gives you precise control over your diet that simple calorie counting can't match.

How to Use Macro Calculator

1
Enter your calorie target
Input your TDEE or desired daily calorie intake.
2
Select your goal
Choose fat loss, muscle gain, or maintenance — the calculator adjusts macro ratios accordingly.
3
Get your macro targets
Receive daily gram targets for protein, carbohydrates, and fat to hit your goal.

Common Use Cases

Building a meal plan tailored to fat loss or muscle building
Transitioning from calorie counting to flexible dieting (IIFYM)
Balancing macros for endurance vs. strength training
Setting nutrition targets for a competition prep or cut

Frequently Asked Questions

What macro ratio is best for fat loss?

A common fat loss split is 40% protein, 30% carbohydrates, and 30% fat. Higher protein intake (0.8–1g per pound of body weight) preserves muscle during a calorie deficit, which is the key to sustainable fat loss. Exact ratios vary by individual preference and training style.

How many grams of protein do I need to build muscle?

Research consistently supports 0.7–1 gram of protein per pound of body weight (or 1.6–2.2g per kg) for muscle hypertrophy. Going above 1g/lb provides minimal additional benefit for most people. Distribute protein across 3–5 meals for optimal muscle protein synthesis.

Do I need to track macros, or is counting calories enough?

Calories in vs. out primarily determines weight change, but macros determine body composition. You can lose weight by just counting calories, but tracking macros ensures you're preserving muscle, fueling workouts properly, and staying satiated — which makes a big difference in long-term results.