Macro Calculator
Calculate your daily macronutrient needs (protein, fats, and carbohydrates) based on your body, activity, and goal.
Your Daily Macros
Calories: cal/day
Protein: g/day
Fats: g/day
Carbs: g/day
Fiber: g/day
Sugar (Max): g/day
Water Intake: liters/day
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What is a Macro Calculator?
A Macro Calculator (short for Macronutrient Calculator) helps you determine the ideal daily intake of protein, fats, and carbohydrates based on your personal goals like losing weight, gaining muscle, or maintaining your current weight. Our calorie and macro calculator goes beyond simple calorie tracking to give you a detailed breakdown of how your daily calories should be distributed for best results.
Why You Need a Daily Macro Calculator
Unlike general calorie calculators, a daily macro calculator gives a complete nutritional guide. Whether you follow a high-protein diet, low-carb plan, or balanced meal strategy, knowing your ideal macro split is the first step to success. Our tool is ideal for:
- People looking to lose 0.5 kg per week or more
- Bodybuilders or athletes tracking bulking/cutting cycles
- Fitness beginners wanting a balanced macronutrient breakdown
- Anyone trying to eat based on science-backed nutrition
How Does This Macronutrient Calculator Work?
Our calculator first estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. It then applies your activity level and goal (like weight loss or muscle gain) to find your Total Daily Energy Expenditure (TDEE). From there, it breaks calories into:
- Protein – Essential for muscle repair and maintenance
- Fat – Required for hormones and long-term energy
- Carbohydrates – Your body’s main source of fuel
You’ll also get estimates for fiber needs, daily sugar limits, and recommended water intake based on your weight — everything you need for smarter nutrition planning.
Macro Ratios Based on Your Fitness Goal
The calculator adjusts your macro split depending on your goal:
| Goal | Protein | Fat | Carbs |
|---|---|---|---|
| Maintain Weight | 30% | 30% | 40% |
| Lose 0.25 kg (0.5 lb) per week (Mild Deficit) | 35% | 30% | 35% |
| Lose 0.5 kg (1 lb) per week (Moderate Deficit) | 40% | 30% | 30% |
| Lose 1 kg (2 lb) per week (Aggressive Deficit) | 45% | 25% | 30% |
| Gain 0.25 kg (0.5 lb) per week (Lean Muscle Gain) | 30% | 25% | 45% |
| Gain 0.5 kg (1 lb) per week (Faster Gain) | 25% | 25% | 50% |
Benefits of Using Our Protein Fat Carb Calculator
Our protein fat carb calculator provides science-based results to help you:
- Optimize fat loss without losing muscle mass
- Gain lean muscle while controlling fat gain
- Balance your energy for workouts and recovery
- Track macronutrient goals more accurately
How to Use the Calculator
- Select your unit system: Metric (kg/cm) or US (lbs/inches)
- Enter your age, gender, weight, and height
- Choose your activity level and fitness goal
- Click “Calculate Macros” to see your personalized macro breakdown
FAQs About Macro Calculators
1. What are macros?
Macros refer to macronutrients: protein, fat, and carbohydrates. These three provide the calories your body needs to function.
2. How accurate is this macro calculator?
We use the scientifically supported Mifflin-St Jeor formula for BMR and industry-standard macro splits tailored to your goals.
3. Is this calculator good for muscle gain?
Yes! It provides an ideal calorie surplus and macro split for lean muscle gain without excess fat.
4. Can I use this for keto?
This version focuses on balanced or high-protein macro splits. For keto, you’ll need a specific keto macro calculator with very low carbs.
Start Calculating Your Macros Today
Stop guessing your nutrition! Use our free daily macro calculator to find your perfect balance of protein, fats, and carbs based on your unique body and fitness goals. Whether you’re on a weight loss journey, building muscle, or maintaining your results — the right macro plan starts here.