Macro Calculator
Calculate your ideal daily macronutrients (protein, carbs, fats) based on your goal — lose weight, maintain, or build muscle.
Input Parameters
Results
Understanding Macronutrients
Macros are Protein (4 kcal/g), Carbohydrates (4 kcal/g), and Fat (9 kcal/g). Protein supports muscle maintenance and growth. Carbs provide energy for workouts. Fats support hormones and cell function. Adjusting calorie intake by ±500 kcal/day creates ~0.5 kg/week weight change.
What is the Macro Calculator?
The Macronutrient Calculator breaks down your total daily calories into the "big three" dietary components: Proteins, Carbohydrates, and Fats. Tracking "macros" instead of just calories allows you to optimize body composition, ensuring you lose fat instead of muscle.
How It Works (Formula)
The tool calculates your TDEE and applies a dietary split (e.g., 40% carbs, 30% protein, 30% fat). It then converts those calorie percentages into grams, using the fact that protein and carbs yield 4 calories per gram, while fat yields 9 calories per gram.
$$ \text{Protein (g)} = \frac{\text{Total Calories} \times 0.30}{4} $$
Example calculation for a diet consisting of 30% protein.
How to Use It
Input your age, weight, height, and activity level. Then, select your dietary preference, whether it be a standard balanced diet, Low-Carb, or Keto. The calculator will provide a precise breakdown of exactly how many grams of each macro you must eat daily.