Macro Calculator
Calculate optimal protein, carbohydrate, and fat intake based on your body metrics, activity level, and fitness goals
Related Calculators
You might also find these calculators useful
Optimize Your Nutrition with Macro Tracking
Macronutrients—protein, carbohydrates, and fat—are the building blocks of your diet. Understanding the right balance for your body and goals is key to achieving better health, building muscle, losing fat, or maintaining your current physique. Our macro calculator uses the proven Mifflin-St Jeor equation to calculate your needs.
What Are Macronutrients?
Macronutrients are nutrients your body needs in large amounts for energy and bodily functions. Protein (4 cal/g) builds and repairs tissues. Carbohydrates (4 cal/g) provide primary energy. Fat (9 cal/g) supports hormone production and nutrient absorption. The ideal ratio depends on your goals and activity level.
Mifflin-St Jeor BMR Equation
Men: BMR = 10W + 6.25H - 5A + 5 | Women: BMR = 10W + 6.25H - 5A - 161Why Calculate Your Macros?
Optimize Body Composition
The right macro balance supports muscle growth, fat loss, or maintenance based on your specific goals.
Sustained Energy
Proper macronutrient distribution provides stable energy throughout the day without crashes.
Flexible Dieting
Hit your macro targets while enjoying a variety of foods—no strict meal plans required.
How to Calculate Your Macros
Macro Calculator Applications
Weight Loss
Create a calorie deficit with higher protein to preserve muscle mass while losing fat.
Muscle Building
Calculate the protein and calorie surplus needed to support muscle growth and recovery.
Athletic Performance
Optimize carb intake for endurance and performance while meeting protein needs for recovery.
General Health
Find a balanced macro split that supports overall health and sustainable eating habits.
Frequently Asked Questions
For most active individuals, 0.7-1g per pound of body weight supports muscle maintenance and growth. Sedentary individuals need less (0.36g/lb minimum). Athletes and those in a calorie deficit may benefit from higher intake up to 1.2g/lb.