Macro Calculator
Calculate your daily calorie and macronutrient targets
Introduction
Counting calories is one thing, but where those calories come from is everything. Macronutrients—protein, carbohydrates, and fats—are the building blocks of your diet. Our Macro Calculator takes the guesswork out of nutrition by giving you a personalized plan to fuel your body correctly for fat loss, muscle gain, or sustained energy.
( First, find your calorie target with our TDEE Calculator.)
What Are Macros?
“Macros” is short for macronutrients, the three types of nutrients that provide you with energy (calories).
| Macronutrient | Calories per Gram | Primary Role | Best Sources |
| Protein | 4 | Builds & repairs muscle, promotes satiety | Chicken, fish, eggs, tofu, protein powder |
| Carbohydrates | 4 | Provides immediate energy, fuels workouts | Oats, rice, quinoa, fruits, potatoes |
| Fats | 9 | Supports hormone function, absorbs vitamins | Avocado, nuts, olive oil, fatty fish |
Pro Tip: Tracking macros is more flexible than restrictive dieting. It allows you to fit your favorite foods into your plan while still hitting your goals.
How to Use the Macro Calculator
Our calculator makes it easy. Here’s what you need:
- Your Stats: Enter your age, gender, weight, height, and activity level.
- Your Goal: Select weight loss, maintenance, or muscle gain.
- Get Your Plan: The calculator will provide your daily targets for protein, carbs, and fats in grams. The easiest way to track macros is with a good app. Cronometer or MyFitnessPal are industry standards. For precise measurements, a digital food scale like the Greater Goods Nutrition Scale is non-negotiable for accuracy.
( For a deeper dive into your calorie needs, start with our BMR Calculator.)
Understanding Your Macro Ratio
The calculator provides a balanced ratio, but you can customize based on your preferences and goals.
For Fat Loss:
- Higher Protein: (30-35% of calories) to preserve muscle and feel full.
- Moderate Carbs & Fats: Adjusted based on your energy levels and preference.
- Example Ratio: 40% Protein / 30% Carbs / 30% Fat
A high-protein diet is easier with quick, lean options. Ready-to-drink protein shakes like Premier Protein are great for busy lifestyles.
For Muscle Gain:
- Higher Carbs: (40-50% of calories) to fuel intense workouts and recovery.
- High Protein: (25-30%) to support muscle synthesis.
- Example Ratio: 30% Protein / 50% Carbs / 20% Fat
To easily add clean calories and carbs to your diet, consider a mass gainer protein powder or oat flour for adding to shakes.
For Maintenance:
- Balanced Ratio: A standard split works well for most people.
- Example Ratio: 25% Protein / 45% Carbs / 30% Fat
A Sample Day of Macros
*Based on a 2,000-calorie diet with a 40/30/30 split (P/C/F):*
- Protein: 200g (800 kcal) – e.g., 8 oz chicken, 2 scoops protein, Greek yogurt
- Carbohydrates: 150g (600 kcal) – e.g., 1 cup oats, 1 cup rice, 2 pieces fruit
- Fat: 67g (600 kcal) – *e.g., 2 tbsp peanut butter, 1/2 avocado, 1 tbsp olive oil*
( Plan each meal perfectly with our Meal Calorie Calculator.)
Common Macro Mistakes to Avoid
❌ Not weighing food: Cup measurements are highly inaccurate. Weigh everything in grams for the first few weeks.
❌ Ignoring fiber: Aim for 25-35g of fiber from your carb and veggie sources for digestive health.
❌ Forgetting hydration: Water is essential for metabolizing nutrients. Drink plenty of it.
❌ Being too rigid: It’s about the weekly average. Don’t stress if one day is slightly off.
Make hydration effortless with a marked water bottle like a Hydro Flask or Yeti to track your intake throughout the day.
Macro Calculator FAQs
Q: Is counting macros better than counting calories?
A: Yes, for most people. While calories determine weight loss/gain, macros determine whether that weight is fat or muscle and how you feel. It provides a complete nutritional picture.
Q: How do I track macros when eating out?
A: Use restaurant nutrition guides (most chains have them online) and make educated estimates. When in doubt, prioritize a protein source and veggies.
Q: Will I have to track forever?
A: No. After several months, you’ll develop a keen eye for portion sizes and can transition to more intuitive eating while checking in with tracking periodically.
Next Steps: From Macros to Meals
Now that you have your numbers, it’s time to build your diet.
- Meal Prep: Cook protein and carbs in bulk for the week.
- Use an App: Log your food to stay on track effortlessly.
- Adjust: If you’re not seeing results after 3-4 weeks, adjust your calories or macros.
Meal prepping is 10x easier with good containers. The Glasslock 18-Piece Container Set is perfect for storing pre-portioned meals.
( Ready to cook? Use our Protein Calculator to ensure you’re hitting your muscle-building or fat-loss needs.)
