Macro Calculator

How Macros Are Calculated

What Are Macronutrients?

Macronutrients (macros) are the three main categories of nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a distinct role — protein builds and repairs tissue, carbohydrates provide energy, and fat supports hormone production and nutrient absorption. Getting the right balance is key to reaching your fitness goals.

How Our Calculator Works

We first determine your daily calorie target based on your TDEE and goal (lose, maintain, or gain). Then we apply goal-specific macro ratios. Each macronutrient has a caloric value: protein = 4 cal/g, carbs = 4 cal/g, and fat = 9 cal/g. We divide your daily calories by these values according to the selected ratio to give you exact gram targets.

Best Macro Ratios by Goal

• Weight Loss (40/30/30): Higher protein preserves muscle during a calorie deficit. Moderate fat keeps hormones balanced. Lower carbs create the energy shortfall needed for fat loss.
• Maintenance (30/40/30): A balanced ratio that supports activity recovery and steady energy. Works well for most people who are at their target weight.
• Muscle Gain (30/45/25): Higher carbs fuel intense training and recovery. Adequate protein supports new muscle growth. Moderate fat maintains hormonal health.

Protein Tips for Any Goal

Regardless of your goal, research suggests aiming for 1.6–2.2 g of protein per kg of body weight for optimal results. This range supports muscle preservation during weight loss, muscle growth during a surplus, and overall satiety. Spread protein intake across 3–4 meals for best absorption.