Nutrition & Diet

Macro
Calculator

Calculate your daily protein, carbs, and fat targets based on your body stats, activity level, and goal. Includes 4 diet plan presets and per-meal breakdown.

—

Calories

—

Protein

—

Carbs

Your Body Details

Age

yrs

Height

Weight

Activity Level

Your Goal

🔥

Extreme Cut

−1000

📉

Cut

−500

✅

Maintain

±0

📈

Lean Bulk

+300

💪

Bulk

+500

⚡

Daily Calorie Target

—

kcal / day

Enter details to calculate

BMR

—

TDEE

—

Macro Split

🥩

Protein

—

🍚

Carbohydrates

—

🥑

Fats

—

What Are Macros and Why Do They Matter?

Macronutrients (macros) are the three main nutrient classes that provide energy: protein, carbohydrates, and fat. Each plays a unique role in body composition, performance, and health. Unlike calorie counting alone, tracking macros allows you to optimize what those calories are made of.

How Macros Are Calculated

Step 1 — BMR (Mifflin-St Jeor): Male: 10W + 6.25H − 5A + 5 Female: 10W + 6.25H − 5A − 161 Step 2 — TDEE = BMR × Activity Factor Step 3 — Calorie Target = TDEE ± Goal Adjustment Step 4 — Macro Split (Standard): Protein: 30% of calories ÷ 4 = grams Carbs: 40% of calories ÷ 4 = grams Fat: 30% of calories ÷ 9 = grams Per gram: Protein=4kcal | Carbs=4kcal | Fat=9kcal

Choosing Your Macro Split

🥩

High Protein (40/35/25)

Best for muscle building and fat loss. Protein preserves lean mass in a deficit and supports muscle protein synthesis in a surplus.

🥑

Ketogenic (5/5/70)

Very low carbs force the body into ketosis, burning fat for fuel. Effective for fat loss but restrictive. Requires adaptation period.

🍚

Standard (30/40/30)

Balanced macro ratio suitable for most active adults maintaining weight or building muscle with adequate carbohydrate for training.

🏃

Endurance (25/55/20)

High carbohydrate fuels sustained aerobic exercise. Used by distance runners, cyclists, and triathletes during heavy training blocks.

Frequently Asked Questions

Should I track macros or just calories?

For body composition goals (building muscle, losing fat), tracking macros gives significantly better results than calories alone. A 2,000-calorie diet of mostly protein and vegetables will produce very different body composition outcomes than 2,000 calories of mostly carbohydrates and fat. Calories determine weight change; macros determine whether that change is muscle or fat.

How much protein is too much?

Research shows protein intakes up to 3.4g/kg of body weight are safe for healthy adults with functioning kidneys. The practical upper limit for muscle-building is around 2.2g/kg — beyond this, additional protein doesn't provide more benefit but also doesn't cause harm. Concerns about protein damaging kidneys apply only to people with pre-existing kidney disease.

Do I need to eat carbs to build muscle?

Carbohydrates aren't strictly required for muscle building — some people successfully gain muscle on ketogenic diets. However, carbohydrates are the primary fuel for high-intensity resistance training and stimulate insulin release, which aids nutrient transport into muscles post-workout. For optimal performance and muscle gain, moderate-to-high carbohydrate intake (1.5–3g/kg) is generally recommended.

What is the difference between net carbs and total carbs?

Net carbs = Total carbs − Dietary fiber − Sugar alcohols. Fiber is not digested and doesn't raise blood sugar; sugar alcohols are only partially absorbed. Net carbs is mainly relevant for keto dieters tracking carbs that impact ketosis. For most people, total carbs is the appropriate metric. Our calculator uses total macronutrients for simplicity.

Related Fitness & Health Calculators

🔥

Calorie Calculator

Full TDEE with activity