Macro Calculator
Calculate your daily macronutrient needs (protein, carbs, fats) based on your goals. Free macro calculator for weight loss, muscle gain, and maintenance with personalized recommendations.
The results below are the suggested amounts of macronutrients and food energy (Calories) you need to consume daily to maintain your weight. Each macronutrient amount is represented as a range of values. Please click whichever tab best suits your needs, or create your own plan.
| Protein | 165 Range: 65 - 207 |
| Carbs Includes Sugar | 220 Range: 180 - 280 |
| Fat Includes Saturated Fat | 73 Range: 55 - 96 |
| Sugar | <65 grams/day |
| Saturated Fat | <28 grams/day |
| Food Energy | 2,200 9,205 kJ/day |
The results above are a guideline for more typical situations. Please consult with a doctor for your macronutrient needs if you are an athlete, training for a specific purpose, or on special diet due to a disease, pregnancy, or other conditions. The protein range is calculated based on the guidelines set by the American Dietetic Association (ADA), The Centers for Disease Control and Prevention (CDC), and the World Health Organization. The carbohydrate range is based on the guidelines and joint recommendations of The Institute of Medicine, The Food and Agriculture Organization and the World Health Organization.
What are Macronutrients?
Macronutrients (macros) are nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each serves essential functions:
- Protein: Builds and repairs tissues, makes enzymes and hormones. 4 calories per gram.
- Carbs: Primary energy source for your body and brain. 4 calories per gram.
- Fat: Essential for hormone production, vitamin absorption, and cell health. 9 calories per gram.
Common Macro Splits
| Split Type | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced (30/40/30) | 30% | 40% | 30% |
| Low Carb (40/20/40) | 40% | 20% | 40% |
| Low Fat (30/50/20) | 30% | 50% | 20% |
| High Protein (40/35/25) | 40% | 35% | 25% |
| Ketogenic (30/5/65) | 30% | 5% | 65% |
Tips for Tracking Macros
- Use a food tracking app to monitor your intake accurately
- Weigh foods for precision, especially calorie-dense items
- Protein is most important when in a calorie deficit
- Adjust ratios based on how you feel and perform
- Don't stress about hitting exact numbers daily - weekly averages matter more
- Whole foods make it easier to hit macro targets than processed foods