Macronutrient Calculator
Calculate your ideal protein, carbohydrate, and fat intake based on your fitness goals and activity level.
Your Goal
Your Daily Macros
2,000
Total Calories
Understanding Macronutrients
Macronutrients (macros) are nutrients your body needs in large amounts. The three primary macros are protein, carbohydrates, and fats. Each provides calories and serves essential functions in your body.
Protein (4 calories per gram)
Protein is essential for building and repairing muscle tissue, hormone production, and immune function. For most active individuals, aim for 0.8-1.2 grams per pound of body weight. Athletes and those building muscle should target the higher end.
Carbohydrates (4 calories per gram)
Carbs are your body's primary energy source, especially for high-intensity exercise. They fuel your brain and muscles. Carb needs vary widely based on activity level and individual metabolism. Active individuals generally need more carbs to support performance.
Fats (9 calories per gram)
Dietary fat is crucial for hormone production, nutrient absorption, and cellular health. Don't fear healthy fats - they're essential for optimal health. Aim for 20-35% of total calories from fat, prioritizing unsaturated fats from nuts, seeds, fish, and olive oil.
Macro Ratios by Goal
Weight Loss: 40% protein, 30% carbs, 30% fat - Higher protein helps preserve muscle during calorie restriction.
Maintenance: 30% protein, 40% carbs, 30% fat - Balanced approach for maintaining current weight.
Muscle Gain: 30% protein, 45% carbs, 25% fat - Higher carbs fuel intense training and muscle growth.
Important Note
These are general guidelines. Individual macro needs vary based on genetics, metabolism, training intensity, and personal preferences. Use these numbers as a starting point and adjust based on your progress and how you feel.
Consult with a registered dietitian for personalized nutrition advice, especially if you have health conditions or specific athletic goals.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each provides calories and plays specific roles in your health.
How much protein do I need daily?
Most active individuals need 0.8-1g of protein per pound of body weight. Athletes and those building muscle may need 1-1.2g per pound.
What is the best macro ratio for weight loss?
A common ratio for weight loss is 40% protein, 30% carbs, 30% fat. However, ideal ratios vary based on individual factors and preferences.
Do I need to count macros to lose weight?
Not necessarily. Calorie deficit is most important for weight loss. However, tracking macros ensures adequate protein intake and can improve body composition.
How do I track my macros?
Use food tracking apps like MyFitnessPal, Cronometer, or Lose It. Weigh foods with a digital scale for accuracy and log everything you eat.