Macro Calculator

Macronutrient Calculator

A macro calculator helps you determine how much protein, carbohydrates, and fats you should eat daily based on your calorie goals. Understanding and tracking macros is essential for achieving specific fitness goals, optimizing body composition, and ensuring proper nutrition.

What Are Macros?

Macronutrients are the three main nutrients your body needs in large amounts:

• Protein: 4 calories per gram - builds and repairs muscle, supports immune function
• Carbohydrates: 4 calories per gram - primary energy source for your body and brain
• Fats: 9 calories per gram - supports hormone production, vitamin absorption, and provides energy

Calories Per Gram

• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fats: 9 calories per gram
• Alcohol: 7 calories per gram (not a macro, but worth noting)

Common Macro Splits

Balanced (30/40/30)

30% protein, 40% carbs, 30% fats. Good for general health and maintaining weight. Suitable for most people.

High Protein (40/30/30)

40% protein, 30% carbs, 30% fats. Ideal for muscle building, fat loss, and maintaining muscle during cutting phases.

Low Carb (35/20/45)

35% protein, 20% carbs, 45% fats. Popular for weight loss, ketogenic diets, and managing blood sugar.

High Carb (25/50/25)

25% protein, 50% carbs, 25% fats. Good for endurance athletes, high-activity individuals, and those who perform well on carbs.

Protein Recommendations

Sedentary Adults

0.8g per kg body weight (0.36g per lb). Example: 150 lb person = 54g protein minimum.

Active Individuals

1.2-1.6g per kg (0.5-0.7g per lb). Example: 150 lb active person = 75-105g protein.

Athletes & Muscle Building

1.6-2.2g per kg (0.7-1.0g per lb). Example: 150 lb athlete = 105-150g protein.

Carbohydrate Guidelines

Low Activity

2-3g per kg body weight (0.9-1.4g per lb). Example: 150 lb person = 135-210g carbs.

Moderate Activity

4-5g per kg (1.8-2.3g per lb). Example: 150 lb person = 270-345g carbs.

High Activity / Endurance

6-10g per kg (2.7-4.5g per lb). Example: 150 lb athlete = 405-675g carbs.

Fat Guidelines

Minimum: 0.5g per kg (0.23g per lb) for essential functions. Recommended: 0.8-1.2g per kg (0.36-0.54g per lb). Example: 150 lb person = 54-81g fats minimum.

Fats should be 20-35% of total calories for most people. Very low-fat diets (<20%) may negatively impact hormone production.

Macro Tracking Tips

1. Start with calories: Get your calorie target first, then divide into macros
2. Prioritize protein: Hit your protein goal first, it's most important
3. Fill with carbs/fats: Distribute remaining calories based on preference and activity
4. Use a tracking app: MyFitnessPal, Cronometer, or similar apps make tracking easier
5. Be flexible: Don't stress about hitting exact numbers daily - weekly averages matter more
6. Adjust based on results: If not seeing progress, adjust macros after 2-3 weeks

Macros for Different Goals

Weight Loss

Higher protein (30-40%) to preserve muscle, moderate carbs (30-40%), moderate fats (20-30%). Creates calorie deficit while maintaining muscle mass.

Muscle Gain

High protein (30-40%), high carbs (40-50%) for energy and recovery, moderate fats (20-30%). Ensures adequate calories and protein for growth.

Maintenance

Balanced approach (25-35% protein, 35-45% carbs, 25-35% fats). Focus on overall health and performance.

Common Macro Mistakes

• Too little protein: Leads to muscle loss, especially during weight loss
• Ignoring fats: Very low fat can impact hormones and vitamin absorption
• Rigid tracking: Obsessing over exact numbers can lead to disordered eating
• Not adjusting: Macros should change as your body composition and activity change
• Forgetting fiber: Aim for 25-35g fiber daily from whole foods

Sample Macro Breakdowns

2000 Calories - Balanced

• Protein: 150g (600 calories, 30%)
• Carbs: 200g (800 calories, 40%)
• Fats: 67g (600 calories, 30%)

2000 Calories - High Protein

• Protein: 200g (800 calories, 40%)
• Carbs: 150g (600 calories, 30%)
• Fats: 67g (600 calories, 30%)

2000 Calories - Low Carb

• Protein: 175g (700 calories, 35%)
• Carbs: 100g (400 calories, 20%)
• Fats: 100g (900 calories, 45%)

Timing Considerations

While total daily macros matter most, timing can help:

• Pre-workout: Carbs for energy (30-60g, 1-2 hours before)
• Post-workout: Protein (20-40g) and carbs (30-60g) for recovery
• Protein distribution: Spread protein throughout the day (20-40g per meal)
• Evening: Some prefer lower carbs at night, but total daily matters more