Macro Calculator
Quickly calculate your daily macros based on your weight, activity level, and fitness goal. This free online macro calculator helps you find the right balance of protein, carbs, and fats for weight loss, muscle gain, or maintenance.
How to Calculate Your Macros with This Free Tool
This free macro calculator makes it easy to calculate your daily macros. Input your stats, activity level, and goal (weight loss, maintenance, or gain) and get your personalized macronutrient targets. Whether you're just starting out or refining your plan, it’s the most user-friendly macro counter you'll find online.
Why Use a Macros Calculator Instead of Just Counting Calories?
Using a macros calculator gives you a deeper look into your nutrition than just counting calories. With macros for weight loss, muscle gain, or fat burning, you'll ensure the right balance of protein, carbs, and fats – crucial for reaching your fitness goals.
Best Macro Splits for Weight Loss and Fat Loss
The best macro split for weight loss depends on your body type, activity level, and personal preferences, but a great starting point is 40% protein, 30% carbs, 30% fat. This high-protein approach helps preserve lean muscle while in a calorie deficit, which is essential for effective fat loss. Another popular ratio is 35% protein, 35% carbs, 30% fat, offering a balanced intake that supports energy and recovery.
Frequently Asked Questions
To calculate your macros for weight loss, simply select your goal and how fast you want to lose weight. We recommend aiming for 0.25–0.5 kg per week for sustainable fat loss. The calculator will then adjust your daily calories and macro breakdown to support gradual fat loss while helping you preserve muscle.
Your ideal macros for weight loss depend on your body, goals, and activity level. As a rule, higher protein and moderate fats help preserve lean mass while cutting. Our macro calculator for weight loss gives you an exact breakdown.
Our online macro calculator is designed for beginners and advanced users alike. Just input your stats and let the tool do the work.
Yes! This is a flexible macro calculator for weight loss that adjusts for gender, age, and goals. It’s especially helpful for tailoring macros for weight loss (female-specific) to ensure sustainable fat loss.
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Learn More About Macro Calculator
What Are Macronutrients and Why Should You Track Them?
Macronutrients, protein, carbohydrates, and fats are the building blocks of your daily nutrition. Each one plays a unique role: protein repairs and builds muscle, carbs provide energy, and fats support hormones and brain function. Tracking macros helps you go beyond basic calorie counting by fueling your body with the right balance for fat loss, energy, and recovery.
How to Calculate Macros for Weight Loss or Muscle Gain
To calculate your macros, estimate your Total Daily Energy Expenditure (TDEE) based on your Basal Metabolic Rate (BMR) and activity level. Our macro calculator applies Mifflin-St Jeor or Katch-McArdle formulas for accuracy. From there, it generates a custom macro split based on your goal, whether it’s weight loss or muscle growth, making it a versatile macro calculator for fat loss or bulking.
How to Determine Your Macros with a Free Online Calculator
If you’re unsure how to figure out your macros, this tool is your shortcut. Enter your body details, activity level, and goal, and instantly get a customized plan. This free macro calculator does the complex math for you, giving you daily protein, fat, and carb targets you can start using right away.
Macros vs Calories: What’s the Real Difference?
Calories tell you how much you’re eating. Macros tell you what you’re eating. Our calorie and macro calculator breaks this down into usable numbers so you can eat with precision , not just for weight, but for performance, recovery, and health.
How to Adjust Your Macros as You Progress
Your body changes and your macros should too. As you gain muscle, lose fat, or change your activity level, you need to recalculate your intake. Use this free macro calculator every few weeks to ensure your nutrition matches your current needs.
Can You Use This Macro Calculator for Meal Planning?
Yes! Once you have your macro targets, you can reverse-engineer meals to hit your daily numbers. Whether you use a meal nutrition calculator or a food tracking app, this tool gives you the roadmap for high-protein, fat-balanced, goal-oriented meal planning.Want an easy way to build a weekly meal plan? Use ChatGPT to turn your macro goals into a personalized plan based on the foods you actually like. Just give it your daily macro targets and food preferences, and it can generate meals for each day.
Example prompt you can use in ChatGPT:
“I want to eat 160g protein, 60g fat, and 200g carbs per day. I like chicken, oats, salmon, eggs, and rice.
Create a 5-day meal plan using these foods that matches my macros as closely as possible.”