Medical Disclaimer
This calculator is for informational and educational purposes only.
- Not Medical Advice: The information provided does not constitute medical advice, diagnosis, or treatment.
- Consult a Healthcare Professional: Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
- No Doctor-Patient Relationship: Use of this calculator does not create a doctor-patient relationship.
- Accuracy Not Guaranteed: While we strive for accuracy, we make no warranties regarding the completeness, reliability, or accuracy of this information.
- Emergency Situations: Never disregard professional medical advice or delay in seeking it because of something you have calculated or read on this website.
Macros Calculator
Calculate your daily macronutrient needs (protein, carbs, fats) based on your TDEE and fitness goals. Get personalized macro ratios for weight loss, maintenance, or muscle gain with detailed meal planning suggestions. 100% free and private.
TDEE-Based Calculation
Uses Mifflin-St Jeor equation for accurate BMR and TDEE calculations based on your activity level.
Goal-Based Ratios
Optimized macro ratios for weight loss, maintenance, or muscle gain based on scientific research.
Meal Planning
Get meal distribution suggestions for 3, 4, or 5 meals per day to meet your macro targets.
Understanding Macronutrients
What are Macros?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a vital role in body composition, energy, and overall health. Protein builds and repairs muscle, carbs provide energy, and fats support hormone production and nutrient absorption.
Calories Per Gram
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fats: 9 calories per gram
Macro Ratios by Goal
- Weight Loss: 40% protein, 30% carbs, 30% fats (preserves muscle during deficit)
- Maintenance: 30% protein, 40% carbs, 30% fats (balanced nutrition)
- Muscle Gain: 30% protein, 50% carbs, 20% fats (fuels growth and recovery)
How to Use Your Results
Track your food intake using a nutrition app to hit your daily macro targets. Weigh yourself weekly and take progress photos. If you are not seeing results after 2-3 weeks, adjust your calories up or down by 200-300 and monitor progress. Consistency is key!
Frequently Asked Questions
What are macros and why are they important?
Macros (macronutrients) are protein, carbohydrates, and fats - the three main nutrients your body needs in large amounts. Tracking macros helps optimize body composition, energy levels, and performance based on your fitness goals. Unlike simple calorie counting, macro tracking ensures you get the right balance of nutrients.
How are macro ratios determined for different goals?
Macro ratios vary by goal: Weight loss uses 40% protein, 30% carbs, 30% fats to preserve muscle during a calorie deficit. Maintenance uses 30% protein, 40% carbs, 30% fats for balanced nutrition. Muscle gain uses 30% protein, 50% carbs, 20% fats to fuel growth and recovery with adequate energy.
How many calories are in each macro?
Protein and carbohydrates each contain 4 calories per gram, while fats contain 9 calories per gram. This is why fat percentages appear lower in grams despite contributing similar amounts of calories to your daily total.
Should I split my macros evenly across meals?
While even distribution works well, meal timing can be adjusted based on preference and activity. Many people prefer larger meals around workouts for energy and recovery, or spread protein intake evenly throughout the day for optimal muscle protein synthesis (20-30g per meal).
How accurate is this macro calculator?
This calculator uses the Mifflin-St Jeor equation for BMR and evidence-based macro ratios used by nutritionists and fitness professionals. Results provide a solid starting point, but individual needs may vary based on metabolism, body composition, and activity patterns. Adjust based on your actual progress over 2-3 weeks.
Is my data private?
Absolutely. All calculations happen in your browser using client-side JavaScript. Your personal information never gets sent to any server, ensuring complete privacy and security of your health data.