Goal-specific macro ratios
Adjusts protein, carb, and fat percentages based on your stated goal — higher protein for muscle building, lower carbs for cutting.
Macro Calculator
Free macro calculator to calculate your optimal daily macronutrient ratio based on BMR, TDEE, fitness goals, and diet preferences.
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How to use Macro Calculator
- 1
Enter your age, sex, height, weight, and activity level.
- 2
Select your primary goal: fat loss, muscle gain, or maintenance.
- 3
Choose a macro ratio preset (balanced, high protein, low carb, keto) or set custom percentages.
- 4
Read your daily calorie target and gram amounts for protein, carbohydrates, and fat.
Why use this tool?
Grams per day output
Converts percentages into actual grams of each macronutrient to make meal planning and food tracking straightforward.
Multiple diet presets
Includes common dietary frameworks (standard, high protein, low carb, ketogenic) as one-click starting points you can then customize.
Frequently asked questions
What are macronutrients?
Macronutrients are the three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros gives you control over body composition beyond just calorie counting.
How much protein do I need per day?
For muscle maintenance, 0.8 g per kg of body weight is the minimum. For active individuals seeking muscle growth, 1.6–2.2 g per kg is the evidence-supported optimal range.
What is the difference between low-carb and keto macros?
Low-carb diets typically limit carbohydrates to 50–150 g/day. Ketogenic diets are stricter, targeting under 20–50 g of net carbs per day to maintain nutritional ketosis, with fat providing 65–80% of total calories.
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