Macro Calculator

Macronutrients (macros) are the three main nutrients your body needs in large quantities: protein, carbohydrates, and fat. Each plays a unique role - protein builds and repairs tissue (4 calories per gram), carbohydrates provide energy (4 calories per gram), and fat supports hormones and nutrient absorption (9 calories per gram). Tracking macros helps ensure you get the right balance of nutrients for your specific goals, whether that is muscle building, fat loss, or athletic performance.

There is no single best ratio - it depends on your goals. For weight loss: 30% protein, 35% carbs, 35% fat works well to preserve muscle. For muscle building: 30% protein, 45% carbs, 25% fat provides energy for training. For keto: 5-10% carbs, 20-25% protein, 70-75% fat. For general health: 25% protein, 45% carbs, 30% fat follows balanced guidelines. Start with these templates and adjust based on how you feel, perform, and progress.

Start by calculating your daily targets using this calculator. Then weigh and log your food using a kitchen scale and a tracking app. Focus on getting protein right first (most people under-eat protein), then fill in carbs and fat to hit your calorie target. Prep meals in advance so you know exact macros ahead of time. After 2-3 weeks, you will develop an intuitive sense of portion sizes and macro content in common foods.

Research consistently shows 1.6-2.2g of protein per kg of body weight is optimal for most active people. For weight loss, aim for the higher end (2.0-2.2g/kg) to preserve muscle mass. For muscle building, 1.6-2.0g/kg is sufficient when combined with resistance training. Sedentary individuals need less (0.8-1.2g/kg). Spread protein intake across 3-5 meals with 20-40g per serving for optimal muscle protein synthesis.

Reassess your macros every 4-6 weeks, or when your weight changes by more than 2-3 kg, your activity level changes significantly, your goals change, or you hit a plateau lasting more than 2 weeks. As you lose weight, your calorie and macro needs decrease. When building muscle, you may need to gradually increase calories. Small adjustments of 100-200 calories (spread across macros proportionally) are better than dramatic changes.

While calories determine whether you lose or gain weight, macros determine what kind of weight you lose or gain. Two diets with 2,000 calories can produce very different results: one high in protein preserves muscle during a deficit, while one low in protein may cause significant muscle loss. Tracking macros is especially important when trying to build muscle, lose fat without losing muscle, or optimize athletic performance. For general health maintenance, calorie awareness may be sufficient.

The most common mistakes are: not weighing food (eyeballing portions leads to 20-50% inaccuracy), forgetting cooking oils and sauces (which add significant fat calories), not counting beverages (lattes, juices, alcohol), being inconsistent on weekends, setting macros too aggressively (leading to burnout), and obsessing over hitting exact numbers daily. Aim to be within 5-10g of each macro target rather than hitting exact numbers.