Macro Calculator

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Macro Calculator

Calculate your optimal macronutrient ratios (protein, carbohydrates, and fat) for your specific fitness goal. Whether you are cutting, bulking, or maintaining, get daily macro targets based on your TDEE to fuel your body correctly. Also provides splits for balanced, low-carb, and high-protein diets.

Inputs

Enter the required values to calculate.

Result

The calculated result will appear here.

Enter values and click calculate to see the result.

More Information

Understanding the Macro Calculator

Macronutrients, or "macros," are the three main nutrients that provide your body with energy: protein, carbohydrates, and fat. This calculator helps you determine the ideal daily intake of each macro to support your specific fitness goals, whether it's weight loss, muscle gain, or maintenance.

How It Works

The calculation starts by determining your Total Daily Energy Expenditure (TDEE) using the information you provide. This is your baseline daily calorie need. From there, it adjusts the calories based on your goal:

  • Weight Loss: A calorie deficit is created. Protein intake is kept high to help preserve muscle mass while you lose fat.
  • Maintenance: Calories are set to your TDEE with a balanced macro split.
  • Weight Gain: A calorie surplus is created. Protein and carbohydrate intake are increased to provide the fuel and building blocks for muscle growth.

The Role of Each Macro

  • Protein: Essential for building and repairing tissues, including muscle. (4 calories per gram)
  • Carbohydrates: The body's primary source of energy, crucial for fueling workouts. (4 calories per gram)
  • Fat: Important for hormone production, vitamin absorption, and overall health. (9 calories per gram)

General Healthy Food Ideas

Fueling your body correctly is key to achieving any health and fitness goal. Here are some examples of nutrient-dense food choices for different dietary preferences. This is for educational purposes and you should always consult with a registered dietitian for personalized advice.

High-Quality Protein

Non-Vegetarian

Chicken Breast, Salmon, Tuna, Eggs, Lean Beef.

Vegetarian

Greek Yogurt, Cottage Cheese, Lentils, Paneer, Whey Protein.

Vegan

Tofu, Tempeh, Edamame, Chickpeas, Seitan, Lentils, Vegan Protein Powder.

Complex Carbohydrates

These provide sustained energy. Sources are generally the same for all diets: Brown Rice, Quinoa, Sweet Potatoes, Oats, Whole Wheat Bread, Millets.

Healthy Fats

Non-Vegetarian

Fatty Fish (Salmon, Mackerel), Egg Yolks, Avocado, Nuts & Seeds, Olive Oil.

Vegetarian

Avocado, Nuts & Seeds, Olive Oil, Ghee, Full-Fat Dairy.

Vegan

Avocado, Nuts & Seeds, Olive Oil, Flaxseed Oil, Chia Seeds.

Frequently Asked Questions