Macro Calculator
Find out the ideal balance of carbohydrates, proteins, and fats for your specific diet goals.
Understanding Macronutrients
Macronutrients ("Macros") are the nutrients your body needs in large amounts for energy. They consist of Carbohydrates, Proteins, and Fats. Tracking macros is a popular dieting method often referred to as IIFYM (If It Fits Your Macros).
How to Calculate Your Macros
The first step is determining your TDEE (Total Daily Energy Expenditure) using the Mifflin-St Jeor equation (BMR x Activity Factor). Once you have your maintenance calories, you adjust for your goal (Weight Loss or Gain), then split that total calorie number into specific ratios of macros.
Common Macro Strategies
Different goals require different macro balances. Our calculator automatically adjusts these ratios based on your selected strategy:
- Standard / Moderate: 30% Protein / 35% Fat / 35% Carbs. Best for general maintenance and health.
- Weight Loss (Cutting): 40% Protein / 25% Fat / 35% Carbs. Higher protein helps preserve muscle mass while in a calorie deficit.
- Low Carb / Keto: 25% Protein / 60% Fat / 15% Carbs. Designed to induce ketosis, where the body burns fat for fuel.
- Bulking: 35% Protein / 20% Fat / 45% Carbs. Higher carbohydrates provide the necessary energy for intense workouts and muscle growth.