Macro Calculator
Calculate your ideal macronutrient ratios based on your body metrics and fitness goals.
Understanding Macronutrients
Macronutrients (macros) are the three categories of nutrients you eat the most and provide most of your energy: protein, carbohydrates, and fats. Balancing these correctly is crucial for achieving your weight loss goals or maintaining your ideal weight.
Protein (4 calories/gram)
Essential for building and repairing tissues, immune function, and making enzymes and hormones. Protein also helps you feel full longer and preserves muscle mass during weight loss.
Carbohydrates (4 calories/gram)
Your body's primary energy source, especially for high-intensity activities and brain function. Includes sugars, starches, and fiber.
Fats (9 calories/gram)
Essential for hormone production, vitamin absorption, and cell membrane integrity. Fats also provide energy, especially during lower-intensity activities.
Need to create a calorie deficit?
If your goal is weight loss, our Calorie Deficit Calculator can help you determine your ideal calorie intake. Combine it with your TDEE calculation for best results.
Calculate your ideal calorie deficit →Why Track Macros?
Tracking macros (also known as "flexible dieting" or "IIFYM - If It Fits Your Macros") offers several advantages:
- More precise control over your diet than just counting calories
- Ensures you're getting enough protein to preserve muscle mass
- Allows customization based on your specific goals and preferences
- Provides flexibility to include a variety of foods in your diet
- Can improve body composition (ratio of muscle to fat)
Need to create a calorie deficit?
If your goal is weight loss, our Calorie Deficit Calculator can help you determine your ideal calorie intake. Use it alongside this Macro Calculator for best results.
Use our Calorie Deficit Calculator →