🍽️ Macro Calculator

Calculate macronutrient ratios for your diet and fitness goals.

Calculator
Diet Presets
Macro Guide
Food Examples
FAQ

Macronutrient Calculator

Enter your details to calculate personalized macronutrient targets for your fitness goals.

Popular Diet Presets

Diet TypeProteinCarbsFatBest For
Balanced/Maintenance25-30%40-45%25-30%General health, maintenance
Weight Loss/Cutting30-35%30-35%30-35%Fat loss while preserving muscle
Muscle Gain/Bulking25-30%45-50%20-25%Muscle building, weight gain
Ketogenic20-25%5-10%70-75%Rapid fat loss, metabolic health
Low Carb30-35%15-25%45-50%Steady fat loss, blood sugar control
High Carb20-25%55-65%15-20%Endurance athletes, high activity
Mediterranean20-25%45-50%30-35%Heart health, longevity
Choosing the Right Preset:
  • Maintenance: Balanced approach for stable weight and health
  • Cutting: Higher protein to preserve muscle during caloric deficit
  • Bulking: More carbs for energy and muscle building
  • Keto: Very low carb, high fat for ketosis state
  • Low Carb: Moderate carb reduction for steady progress
  • High Carb: For athletes with high energy demands

Macronutrient Guide

🥩 Protein (4 calories per gram):
  • Essential for muscle repair, growth, and maintenance
  • Higher protein helps preserve muscle during weight loss
  • Increases satiety and has highest thermic effect
  • Recommended: 0.8-1.2g per lb body weight
🍞 Carbohydrates (4 calories per gram):
  • Primary energy source for brain and muscles
  • Essential for high-intensity exercise performance
  • Choose complex carbs for sustained energy
  • Timing matters: more around workouts
🥑 Fat (9 calories per gram):
  • Essential for hormone production and vitamin absorption
  • Provides satiety and flavor to meals
  • Focus on unsaturated fats from whole foods
  • Minimum: 0.3g per lb body weight
Macro Timing Strategies:
  • Pre-workout: Carbs for energy, moderate protein
  • Post-workout: Protein for recovery, carbs to refuel
  • Throughout day: Spread protein evenly for muscle synthesis
  • Evening: Can include more fats, less carbs

Macro-Friendly Food Examples

Food CategoryExamplesPrimary MacroPer 100g
Lean ProteinsChicken breast, white fish, egg whitesProtein20-25g protein
Complete ProteinsEggs, Greek yogurt, lean beefProtein + Fat15-25g protein
Complex CarbsOats, brown rice, sweet potatoCarbs60-80g carbs
Simple CarbsFruits, white rice, honeyCarbs15-25g carbs
Healthy FatsAvocado, nuts, olive oilFat15-80g fat
Fibrous CarbsVegetables, leafy greensCarbs + Fiber5-15g carbs
Building Balanced Meals:
  • Start with a palm-sized portion of protein
  • Add a cupped handful of complex carbs
  • Include a thumb-sized portion of healthy fats
  • Fill remaining plate with fibrous vegetables
  • Adjust portions based on your macro targets
Meal Prep Tips:
  • Cook proteins in bulk (chicken, fish, tofu)
  • Pre-cut vegetables and store properly
  • Batch cook grains and starches
  • Use food scale for accuracy
  • Track with apps like MyFitnessPal

Frequently Asked Questions

  • How do I calculate my daily calories? Use a TDEE calculator based on your weight, height, age, and activity level.
  • Should macros add up to 100%? Yes, protein + carbs + fat percentages should total 100%.
  • Can I eat the same macros every day? Yes, consistency helps with adherence, but slight variations are fine.
  • Do I need to hit macros exactly? Aim within 5-10g of targets. Being close is more important than perfection.
  • What if I'm still hungry after hitting macros? Add low-calorie, high-volume foods like vegetables.
  • Should I adjust macros for rest days? You can reduce carbs slightly on rest days, but protein should stay consistent.
  • How often should I recalculate? Recalculate every 10-15 lbs of weight change or when progress stalls.