Macro Calculator
Calculate macronutrient distribution with our free Macro Calculator. Get personalized protein, carbs, and fat ratios for your fitness and weight management goals.
Our Macro Calculator helps you determine the optimal macronutrient distribution for your diet based on your calorie needs, activity level, and fitness goals. Get personalized protein, carbohydrate, and fat recommendations to support your weight management journey.
Enter your details and click "Calculate Macros" to see your results
About Macro Calculations
Macronutrients are the nutrients your body needs in larger amounts: protein, carbohydrates, and fats. Our Macro Calculator uses your BMR, activity level, and fitness goals to determine the ideal ratio of these nutrients for your specific needs.
Protein
- • 4 calories per gram
- • Essential for muscle growth and repair
- • Higher ratios for weight loss
- • Supports satiety and metabolism
Carbohydrates
- • 4 calories per gram
- • Primary energy source
- • Higher ratios for muscle building
- • Supports exercise performance
Fats
- • 9 calories per gram
- • Essential for hormone production
- • Supports vitamin absorption
- • Provides sustained energy
Features
- • Goal-specific macro ratios
- • BMR and TDEE calculations
- • Gender-specific adjustments
- • Visual macro breakdown
Individual macronutrient needs may vary based on factors like metabolism, activity level, and specific health conditions. For personalized nutrition advice, consult with a registered dietitian or healthcare provider.