Macro Calculator
Calculate Your Daily Protein, Carbs & Fat Needs
What Are Macros?
Macronutrients (or "macros") are the three main nutrients that provide energy and support bodily functions: protein, carbohydrates, and fat. Understanding your macro needs can help you achieve your health and fitness goals.
Protein
4 cal/gram
Muscle building, repair, enzymes, hormonesCarbohydrates
4 cal/gram
Primary energy source, brain fuel, fiberFat
9 cal/gram
Hormone production, nutrient absorption, cell healthAll calculations happen in your browser. Your data is never stored or transmitted.
Calculate Your Macros
Enter your information below for personalized macro recommendations based on your goals.
Understanding Macronutrients
Protein: The Building Block
Protein is essential for building and repairing muscle tissue, producing enzymes and hormones, supporting immune function, and maintaining healthy skin, hair, and nails.
How Much Protein Do You Need?
Protein needs vary based on activity level and goals:
- Sedentary adults: 0.8g per kg body weight (minimum RDA)
- Recreational exercisers: 1.0-1.2g per kg
- Strength athletes: 1.6-2.2g per kg
- During fat loss: Higher protein (1.8-2.4g/kg) helps preserve muscle
Best Protein Sources
Animal Sources
- Chicken breast: 31g per 100g
- Lean beef: 26g per 100g
- Fish (salmon, tuna): 20-25g per 100g
- Eggs: 6g per large egg
- Greek yogurt: 10g per 100g
- Cottage cheese: 11g per 100g
Plant Sources
- Tofu: 8g per 100g
- Tempeh: 19g per 100g
- Lentils: 9g per 100g (cooked)
- Black beans: 9g per 100g (cooked)
- Edamame: 11g per 100g
- Seitan: 25g per 100g
Protein Timing
While total daily protein matters most, distributing protein across meals (20-40g per meal) may optimize muscle protein synthesis. Consuming protein around workouts isn't magical but can be convenient.
Carbohydrates: Your Body's Fuel
Carbohydrates are your body's preferred energy source, especially for the brain and high-intensity exercise. They're stored as glycogen in muscles and liver.
Types of Carbohydrates
- Simple carbs: Quickly digested (sugars, fruit, white bread)
- Complex carbs: Slower digestion, more fiber (whole grains, vegetables, legumes)
- Fiber: Indigestible carbs important for gut health (aim for 25-35g/day)
Carb Needs by Activity
- Low activity / fat loss: 1-3g per kg body weight
- Moderate exercise: 3-5g per kg
- High-intensity training: 5-7g per kg
- Endurance athletes: 7-12g per kg
Best Carbohydrate Sources
Whole Grains
- Oats: 66g per 100g (dry)
- Brown rice: 23g per 100g (cooked)
- Quinoa: 21g per 100g (cooked)
- Whole wheat bread: 40g per 100g
Other Sources
- Sweet potato: 20g per 100g
- Banana: 23g per medium banana
- Legumes: 20-25g per 100g (cooked)
- Berries: 12-15g per 100g
Carb Timing
While total daily intake matters most, consuming carbs around workouts can fuel performance and recovery. Some people prefer more carbs earlier in the day, but this is personal preference, not necessity.
Fat: Essential for Health
Dietary fat is essential for hormone production (including testosterone), nutrient absorption (vitamins A, D, E, K), brain function, and cell membrane integrity. Don't fear fat—embrace healthy sources.
Types of Dietary Fat
- Saturated fat: Found in animal products, coconut oil (moderate intake recommended)
- Monounsaturated fat: Olive oil, avocados, nuts (heart-healthy)
- Polyunsaturated fat: Fish, flaxseed, walnuts (includes omega-3s and omega-6s)
- Trans fat: Avoid—found in some processed foods (linked to heart disease)
How Much Fat?
Most people do well with 20-35% of calories from fat. Going below 20% can affect hormone production and satiety. Very high fat diets (keto) work for some but aren't necessary.
Best Fat Sources
Healthy Fats
- Avocado: 15g per half avocado
- Olive oil: 14g per tablespoon
- Almonds: 14g per 28g (1 oz)
- Salmon: 13g per 100g
- Eggs: 5g per large egg
- Peanut butter: 16g per 2 tbsp
Omega-3 Rich Foods
- Fatty fish (salmon, mackerel, sardines)
- Flaxseed: 2.3g ALA per tablespoon
- Chia seeds: 5g ALA per tablespoon
- Walnuts: 2.5g ALA per 28g
How to Track Your Macros
Getting Started
- Choose a tracking app: MyFitnessPal, Cronometer, or LoseIt are popular options
- Use a food scale: Weighing food is much more accurate than volume measurements
- Log before you eat: Planning ahead helps hit targets
- Be consistent: Track everything, including cooking oils and condiments
Tips for Accuracy
- Weigh raw ingredients when possible (cooked weights vary)
- Use barcode scanning for packaged foods
- Create recipes in your app for meals you make often
- Don't forget liquid calories (drinks, sauces, oils)
- When eating out, look up nutrition info beforehand or estimate conservatively
Should You Track Forever?
Tracking is a learning tool, not a lifetime requirement. Many people:
- Track strictly for 2-3 months to learn portion sizes
- Then track loosely or use "hand portion" methods
- Return to tracking periodically when goals change
Hand Portion Guide
Flexibility vs. Perfectionism
Hitting macros exactly isn't necessary. Aim for:
- Protein: Try to hit your target (±5g)
- Calories: Within 50-100 calories is fine
- Carbs/Fat: Can trade off—if you're under on carbs, it's okay to be slightly over on fat
Frequently Asked Questions
No, tracking macros isn't required. Many people achieve their goals through portion control, intuitive eating, or simpler methods like tracking only protein. However, tracking macros provides more precision and can be helpful if you've plateaued or have specific body composition goals. Think of it as a tool—use it when helpful, not as a permanent lifestyle requirement.
First, try incorporating more high-protein foods with each meal. Protein powder can help fill gaps—whey, casein, or plant-based options are all fine. If you still struggle, aim for at least 0.7g per pound of body weight, which still provides significant benefits. Also consider that protein targets for athletes are higher than strictly necessary—getting close is still beneficial.
For most people, consistent daily macros work fine and are easier to manage. Some approaches vary carbs based on training (more carbs on workout days, fewer on rest days) or cycle calories throughout the week. These advanced strategies can work but add complexity. Start with consistent daily targets and explore variations later if interested.
The "best" split is one you can sustain and that supports your goals. Some considerations: (1) If building/preserving muscle, higher protein helps; (2) If you do lots of high-intensity training, more carbs help performance; (3) If you feel better on fewer carbs, low-carb works; (4) If you hate fatty foods, don't force high fat. Try a balanced approach first, then adjust based on how you feel and perform.
While this calculator focuses on macros, these matter too. Aim for 25-35g of fiber daily from whole foods. Limit added sugars to ~10% of calories. For micronutrients, eat a variety of colorful vegetables, fruits, and whole foods. If you hit your macros entirely from processed foods, you might hit your targets but miss out on vitamins, minerals, and fiber. Balance is key.
Calculator estimates are starting points based on formulas. Individual metabolism varies significantly. Start with the calculated targets for 2-3 weeks while tracking weight changes. If you're not seeing expected results, adjust calories by 100-200. The calculator provides an educated starting point—your body's response tells you whether to adjust up or down.
Technically yes—this is sometimes called "IIFYM" (If It Fits Your Macros). However, food quality matters for health, satiety, and performance. An 80/20 approach works well: 80% of calories from whole, nutrient-dense foods; 20% from treats. This provides flexibility while ensuring you get fiber, vitamins, and minerals. Pure junk food macros are possible but not recommended.
Sources & References
- Mifflin, M. D., et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241-247. PubMed
- Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains. British Journal of Sports Medicine, 52(6), 376-384. PubMed
- Helms, E. R., et al. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. International Journal of Sport Nutrition and Exercise Metabolism, 24(2), 127-138. PubMed
- Dietary Guidelines for Americans, 2020-2025. U.S. Department of Agriculture and U.S. Department of Health and Human Services.
- Trumbo, P., et al. (2002). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. Journal of the American Dietetic Association, 102(11), 1621-1630. PubMed
Important Disclaimer
This calculator provides estimates based on standard formulas. Individual metabolism, genetics, medical conditions, and other factors can significantly affect actual calorie and macronutrient needs.
These recommendations are for general educational purposes and should not replace advice from a registered dietitian, nutritionist, or healthcare provider, especially if you have medical conditions, are pregnant, or have specific athletic performance needs.
If you experience unexpected weight changes, fatigue, or other symptoms, consult a healthcare professional to evaluate your nutrition plan.