Macro Calculator - Calculate Macronutrients & Macros Online
Free online macro calculator to calculate macronutrients (protein, carbs, fats) for weight loss, muscle gain, and maintenance. Perfect for fitness and nutrition planning.
Personal Information
Macro Results
Enter your information to calculate macronutrients
About Macro Calculator
The Macro Calculator helps you determine your daily macronutrient needs based on your personal information, activity level, and fitness goals.
Macronutrients:
- Protein: 4 calories per gram - essential for muscle building and repair
- Carbohydrates: 4 calories per gram - primary energy source
- Fats: 9 calories per gram - essential for hormone production and nutrient absorption
Macro Ratios:
- Protein: 25-35% of total calories
- Carbohydrates: 45-65% of total calories
- Fats: 20-35% of total calories
Goal-Based Adjustments:
- Weight Loss: Calorie deficit with higher protein
- Weight Gain: Calorie surplus with balanced macros
- Maintenance: Balanced macronutrient distribution
Factors Affecting Macros:
- Body weight and composition
- Activity level and exercise frequency
- Fitness goals (lose, maintain, gain)
- Age and gender
- Metabolism and health conditions
Applications:
- Meal planning and preparation
- Fitness and bodybuilding
- Weight management
- Sports nutrition
- Dietary counseling
Note: These calculations are estimates. Individual needs may vary based on metabolism, health conditions, and other factors. Consult with a nutritionist for personalized advice.
Frequently Asked Questions
What are macronutrients?
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. They provide energy and essential building blocks for your body.
How do I calculate my macros?
Your macros are calculated based on your weight, height, age, gender, activity level, and fitness goals. The calculator determines your daily calorie needs and distributes them among the three macronutrients.
What's a good macro ratio?
A balanced macro ratio is typically 25-35% protein, 45-65% carbohydrates, and 20-35% fats. However, optimal ratios depend on your individual goals and preferences.
Should I track my macros?
Tracking macros can help you reach your fitness goals more effectively. It provides awareness of your eating habits and helps ensure you're meeting your nutritional needs.
How often should I recalculate my macros?
Recalculate your macros every 4-6 weeks or when your weight changes significantly, your activity level changes, or you switch fitness goals.