Macro Calculator
Calculate your ideal protein, carb, and fat intake based on your calorie target and fitness goal.
Protein
—g
— cal
Carbs
—g
— cal
Fat
—g
— cal
Macro ratios are starting guidelines. Adjust based on how your body responds and personal preferences.
About this calculator
Macronutrients (protein, carbohydrates, and fat) are the three categories of nutrients that provide calories. While total calories determine whether you gain or lose weight, your macro split affects body composition, energy levels, and training performance. Protein is the most critical macro for anyone trying to lose fat or build muscle. Research consistently shows that higher protein intakes (1.6-2.2 g/kg body weight) preserve muscle during a deficit and support muscle growth in a surplus. Carbohydrates fuel high-intensity training and support recovery, while fats are essential for hormone production and absorbing fat-soluble vitamins. This calculator provides evidence-based macro targets based on your calorie goal and objective, whether that is fat loss, muscle gain, or maintenance.
Frequently asked questions
Do macros matter if I am already in a calorie deficit?
Yes. While calories determine whether you lose weight, macros determine what kind of weight you lose. A high-protein diet during a deficit helps you retain muscle and lose primarily fat. Without adequate protein, up to 25% of weight lost can come from muscle tissue.
How do I track macros without it becoming overwhelming?
Start by tracking just protein, which is the most impactful macro. Once that becomes habitual, add fats and let carbs fill the remaining calories. Most people find that after 2-3 weeks of tracking, they can estimate portions reasonably well without weighing everything.
Should I eat the same macros on rest days?
For most people, keeping macros consistent across training and rest days is the simplest effective approach. If you prefer calorie cycling (eating more on training days), adjust carbohydrates while keeping protein constant. The Body Recomposition Calculator can help with this.
These numbers are a starting point. If you want help turning them into a plan you'll actually stick to, I do 1-on-1 coaching.
Learn more about coaching →Related Calculators
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