Macro Calculator
Calculate your protein, carb and fat distribution based on your goal: weight loss, maintenance or muscle gain.
Activity level
Goal
Maintenance calories, balanced distribution
Customize ratios (optional)
Everything about macronutrient calculation
Why calculate your macros?
Macronutrient distribution (protein, carbs, fats) matters as much as total calories. Depending on your goal — weight loss, maintenance, or muscle gain — ideal proportions differ significantly.
Our calculator determines your daily caloric needs then distributes macros based on your goal. It accounts for basal metabolism, activity level, and specific objective.
Free and confidential: no data is sent to any server. All calculations run in your browser.
Who uses this calculator?
- Athletes
- Optimize your protein, carb, and fat intake to support performance and muscle recovery.
- Weight loss individuals
- Get a distribution adapted for losing fat while preserving muscle mass.
- Bodybuilders
- Calculate your protein and carb needs for a clean and effective muscle gain.
- Dietitians
- Quickly estimate patients' macronutrient needs to develop personalized meal plans.
How to use the macro calculator
Enter your information (sex, age, height, weight, activity level) to calculate daily caloric needs.
Select your goal: weight loss, maintenance, or muscle gain.
The calculator displays the optimal distribution in grams and percentages for protein, carbs, and fats.
Frequently asked questions
- What are macronutrients?
- Macronutrients are the three main nutrient categories providing energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fats (9 kcal/g). Each plays a specific role: protein for muscle building, carbs for quick energy, and fats for hormonal functions.
- What macro split for weight loss?
- For weight loss, a common split is 40% protein, 30% carbs, 30% fats. High protein intake (1.6-2.2 g/kg) preserves muscle mass during caloric deficit and increases satiety.
- How much protein per day for muscle building?
- Studies recommend 1.6-2.2 g of protein per kg of body weight to optimize muscle protein synthesis. For an 80 kg person, that's 128-176 g of protein daily, spread across 3-5 meals.
- What's the difference between simple and complex carbs?
- Simple carbs (sugars) are absorbed quickly and cause blood sugar spikes. Complex carbs (starches, grains) are digested more slowly and provide sustained energy. Favor complex carbs for most of your intake.
- Is my data confidential?
- Yes. No personal data is transmitted or stored. All calculations run locally in your browser.
Understanding macronutrients
How are daily caloric needs calculated?
Daily caloric needs are calculated in two steps. First, basal metabolic rate (BMR) is estimated using Mifflin-St Jeor: for men, BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 5; for women, replace –5 with +161. Then BMR is multiplied by an activity factor (TDEE): sedentary ×1.2, lightly active ×1.375, moderately active ×1.55, very active ×1.725, extremely active ×1.9.
Why are proteins essential for body composition?
Proteins play a central role in body composition. They have the highest thermic effect (20-30% of protein calories are used for digestion, vs. 5-10% for carbs). They stimulate muscle protein synthesis via mTOR pathway activation. They increase satiety more than other macronutrients. During caloric deficit, high protein intake (1.6-2.2 g/kg) minimizes muscle mass loss.
What's the difference between counting calories and counting macros?
Calorie counting focuses solely on total energy consumed. Macro counting (or IIFYM) goes further by specifying protein, carb, and fat proportions. Two 2,000 kcal diets can have very different effects on body composition depending on macro distribution. Macro counting offers finer control, particularly useful for athletes and those optimizing body composition.