Macro Calculator
Calculate your personalized macronutrient targets. Whether you're building muscle, losing fat, or maintaining your weight, get science-based recommendations for protein, carbs, and fats.
Macro Calculator
Calculate your daily macronutrient needs based on your goals
Personal Information
Your Goal
Macro Ratios
Understanding Macronutrients
Protein (4 calories per gram)
Essential for building and repairing muscle tissue, supporting immune function, and maintaining lean body mass. Recommended intake: 0.8-1.2g per lb of body weight for general health, up to 1.6g/lb for muscle building.
Carbohydrates (4 calories per gram)
Primary energy source for high-intensity exercise and brain function. Supports workout performance and recovery. Intake varies based on activity level: sedentary (30-40% of calories), active (40-60%).
Fats (9 calories per gram)
Critical for hormone production, nutrient absorption, and cellular health. Focus on unsaturated fats from nuts, avocados, and fish. Minimum: 0.3g per lb of body weight, typically 20-35% of total calories.
Goal-Based Macro Distributions
How to Track Your Macros Successfully
Getting Started
- ✓ Use a food tracking app (MyFitnessPal, Cronometer, MacroFactor)
- ✓ Invest in a digital food scale for accuracy
- ✓ Meal prep to simplify daily tracking
- ✓ Focus on whole foods for better satiety
Pro Tips
- 💡 Hit protein target first, then fill remaining calories
- 💡 Allow 5-10% flexibility in daily targets
- 💡 Track consistently for 2-4 weeks before adjusting
- 💡 Adjust based on weekly weight trends, not daily fluctuations
Expert Resources
Examine.com
Evidence-based nutrition and supplement research, free from bias and advertising.
Precision Nutrition
Science-backed nutrition coaching and education from industry leaders.
Stronger by Science
Research-driven content on nutrition, training, and body composition.
International Society of Sports Nutrition
Professional organization providing evidence-based sports nutrition guidelines.