Calcuped Calculator Logo Calcuped

Macro Calculator

Calculate your optimal macronutrient breakdown for protein, carbohydrates, and fats. Get personalized recommendations based on your goals, activity level, and body composition.

Personal Information

years
Feet & Inches Centimeters
ft
in
Pounds Kilograms
lbs

Your Macro Breakdown

2,020
Daily Calorie Target
607
Protein Calories
808
Carb Calories
606
Fat Calories

Daily Macro Targets (Grams)

Protein 152g
30% of total calories • 4 cal/gram
Carbohydrates 202g
40% of total calories • 4 cal/gram
Fat 67g
30% of total calories • 9 cal/gram

Per Meal Breakdown (3 meals)

Calories per meal: 673
Protein per meal: 51g
Carbs per meal: 67g
Fat per meal: 22g

Body Composition

BMI: 25.1 (Normal)
BMR: 1,727 cal/day
TDEE: 2,375 cal/day
Protein per kg body weight: 2.0g/kg

Macro Distribution

Protein 30%
Carbohydrates 40%
Fat 30%

Recommendations

Weight Loss Focus
Higher protein helps preserve muscle during weight loss. Consider timing carbs around workouts for better performance and recovery.

Understanding Macronutrients

Macronutrients—protein, carbohydrates, and fats—are the three calorie-containing nutrients your body needs in large amounts. Each plays distinct roles in your body and affects your results differently. Understanding how they work helps you optimize nutrition for your specific goals.

Protein: The Muscle Builder

Protein provides 4 calories per gram and is composed of amino acids—the building blocks for muscle tissue, enzymes, hormones, and immune function. Unlike carbs and fats, your body cannot store excess protein long-term. It uses what it needs and converts excess to energy or stores it as fat.

How much protein do you need? This depends on activity level and goals:

Sedentary individuals: 0.4-0.6g per pound of body weight. A 150-pound office worker needs 60-90g daily (240-360 calories). This maintains basic tissue repair and immune function.

Active individuals or weight loss: 0.7-1g per pound. A 170-pound person losing weight needs 120-170g daily (480-680 calories). Higher protein preserves muscle during calorie deficits and increases satiety—you feel fuller on fewer calories.

Athletes or muscle building: 0.8-1.2g per pound. A 180-pound lifter needs 145-215g daily (580-860 calories). This supports muscle protein synthesis, recovery, and growth.

Protein's three major advantages:

First, highest thermic effect of food (TEF). Your body burns 25-30% of protein calories just digesting and processing it. Eating 100g protein (400 calories) costs 100-120 calories to process, netting only 280-300 usable calories. Compare this to carbs (5-10% TEF) and fats (0-3% TEF).

Second, most satiating macronutrient. Protein triggers release of satiety hormones and reduces hunger hormones more than carbs or fats. Someone eating 150g protein daily (30-35% of calories) feels significantly fuller than eating 75g protein (15% of calories) at the same total calorie intake.

Third, muscle preservation. During calorie deficits, your body breaks down both fat and muscle for energy. Adequate protein signals your body to preserve muscle and primarily burn fat. Someone eating 0.8-1g per pound during weight loss maintains muscle. Someone eating 0.4g per pound loses significant muscle along with fat.

Best sources: Chicken breast (31g per 4 oz), lean beef (25g per 4 oz), fish (25-30g per 4 oz), eggs (6g each), Greek yogurt (20g per cup), protein powder (20-30g per scoop), cottage cheese (28g per cup), lentils (18g per cooked cup).

Carbohydrates: The Energy Source

Carbohydrates provide 4 calories per gram and are your body's preferred fuel source, especially for high-intensity activity. Your brain uses about 120g of glucose daily—roughly 480 calories from carbs just for brain function.

Types of carbohydrates matter:

Simple carbs (sugars) digest rapidly, causing quick blood sugar spikes. Sources include fruit (fructose), dairy (lactose), table sugar, honey, candy. These provide fast energy before or during exercise but can cause energy crashes when eaten alone.

Complex carbs (starches) digest slowly, providing sustained energy and stable blood sugar. Sources include oats, rice, potatoes, quinoa, whole grain bread, pasta. These form the foundation of most athletes' carb intake.

Fiber is indigestible carbohydrate providing zero calories but crucial for digestive health, satiety, and blood sugar control. Aim for 25-35g daily from vegetables, fruits, whole grains, legumes.

Carb needs depend heavily on activity:

Sedentary or low-intensity activity: You can function perfectly well on 100-150g daily (400-600 calories, 25-35% of a 1,600-2,000 calorie diet). Some people thrive on even lower carb intake—50-100g daily.

Moderate activity (3-5 workouts weekly): 150-250g daily works well (600-1,000 calories, 30-45% of a 2,000-2,500 calorie diet). This fuels training without excess.

High-intensity training (CrossFit, weightlifting, running): 250-400g daily or more (1,000-1,600 calories, 40-55% of a 2,500-3,000 calorie diet). Glycogen (stored carbs in muscles) powers high-intensity exercise. Insufficient carbs tanks performance.

Carb timing strategies: While total daily intake matters most, timing can optimize performance. Eating 50-80g carbs 2-3 hours before training provides energy. Post-workout carbs (30-60g) with protein replenishes glycogen and supports recovery. Many people do well concentrating carbs around training, eating lower carb during sedentary hours.

Best sources: Oats (54g per cooked cup), brown rice (45g per cooked cup), sweet potato (27g per medium), white potato (37g per medium), quinoa (39g per cooked cup), whole grain bread (12-15g per slice), fruit (15-30g per piece), pasta (43g per cooked cup).

Fats: The Essential Macro

Fats provide 9 calories per gram—the most energy-dense macronutrient. This means fat calories add up quickly. A tablespoon of olive oil is 120 calories. Two tablespoons of peanut butter is 190 calories. This density makes fats easy to overconsume but also useful for hitting calorie targets when bulking.

Essential functions of dietary fat:

Hormone production: Testosterone, estrogen, and other hormones are synthesized from cholesterol and require adequate fat intake. Men dropping below 15% of calories from fat often experience testosterone decline. Women below 20% of calories from fat face menstrual irregularities.

Vitamin absorption: Vitamins A, D, E, and K are fat-soluble, requiring dietary fat for absorption. A fat-free salad with spinach (high in vitamins) provides minimal vitamin absorption without fat-containing dressing or avocado.

Cell membrane structure: Every cell in your body has a membrane composed partially of fats. Brain tissue is nearly 60% fat.

Satiety: While protein is most satiating, fat contributes to meal satisfaction and delays stomach emptying, helping you feel full longer.

Minimum fat intake: 0.3g per pound of body weight, or 20-25% of total calories. A 160-pound person needs at least 48g daily (430 calories). Below this risks hormone disruption and nutrient deficiencies. Most people do better with 50-80g daily (450-720 calories, 25-35% of total intake).

Types of fats:

Saturated fats from meat, dairy, coconut oil aren't the villains they were once thought to be. Moderate intake (10-15% of calories) is fine for most people. A 2,000-calorie diet can include 22-33g saturated fat.

Monounsaturated fats from olive oil, avocados, nuts are heart-healthy. These should form the bulk of your fat intake.

Polyunsaturated fats include omega-3s (fish, flax) and omega-6s (vegetable oils). Aim for 2-4g omega-3s daily for heart and brain health.

Trans fats from partially hydrogenated oils should be avoided completely. These are found in some processed foods and offer zero benefits.

Best sources: Olive oil (14g per tablespoon), avocado (21g per medium), almonds (14g per ounce), salmon (11g per 4 oz), peanut butter (16g per 2 tablespoons), eggs (5g per egg), cheese (9g per ounce), nuts and seeds (13-20g per ounce).

How to Set Your Macros for Different Goals

Your macro targets depend on your goal, activity level, and preferences. Here's exactly how to calculate them:

For Weight Loss: High Protein, Moderate Fat, Fill with Carbs

Start with a 300-500 calorie deficit below your TDEE. Someone with 2,400 TDEE eats 1,900-2,100 calories.

Step 1: Set protein at 0.7-1g per pound body weight. A 170-pound person eats 120-170g protein. Let's use 150g (600 calories, 32% of a 1,900-calorie diet). This preserves muscle during weight loss.

Step 2: Set fat at 20-30% of total calories. 1,900 calories × 25% = 475 calories from fat ÷ 9 calories per gram = 53g fat. This maintains hormone function.

Step 3: Fill remaining calories with carbs. 1,900 total - 600 protein - 475 fat = 825 calories from carbs ÷ 4 calories per gram = 206g carbs.

Final macro split: 150g protein (32%), 206g carbs (43%), 53g fat (25%) = 1,900 calories total.

This high-protein approach keeps you full, preserves muscle, and provides adequate carbs for training. Adjust carbs and fats based on preference—someone who trains intensely might do 250g carbs and 45g fat. Someone sedentary might prefer 150g carbs and 65g fat. Both work as long as protein and total calories are consistent.

For Muscle Gain: High Protein, High Carbs, Moderate Fat

Start with a 200-400 calorie surplus above TDEE. Someone with 2,500 TDEE eats 2,700-2,900 calories.

Step 1: Set protein at 0.7-1g per pound. A 160-pound person eats 112-160g protein. Use 140g (560 calories, 19% of a 2,900-calorie diet). This supports muscle protein synthesis.

Step 2: Set fat at 25-30% of calories. 2,900 × 27% = 783 calories from fat ÷ 9 = 87g fat. This supports hormone production for muscle building.

Step 3: Fill remaining calories with carbs. 2,900 - 560 - 783 = 1,557 calories from carbs ÷ 4 = 389g carbs.

Final macro split: 140g protein (19%), 389g carbs (54%), 87g fat (27%) = 2,900 calories total.

High carbs fuel intense training and recovery. This approach works for hard gainers and those training 5-6 days weekly. If gaining more than 1 pound weekly, reduce surplus to 200 calories (eat 2,700 instead of 2,900) to minimize fat gain.

For Maintenance or Recomposition: Balanced Approach

Eat at TDEE with high protein. Someone with 2,200 TDEE eats exactly 2,200 calories.

Step 1: Set protein at 0.8-1g per pound. A 155-pound person eats 124-155g protein. Use 140g (560 calories, 25% of 2,200 calories). This supports both muscle maintenance and slow fat loss (body recomposition).

Step 2: Set fat at 25-30% of calories. 2,200 × 27% = 594 calories from fat ÷ 9 = 66g fat.

Step 3: Fill remaining with carbs. 2,200 - 560 - 594 = 1,046 calories from carbs ÷ 4 = 262g carbs.

Final macro split: 140g protein (25%), 262g carbs (48%), 66g fat (27%) = 2,200 calories total.

This balanced approach works for maintaining current weight while improving body composition through strength training. Progress is slower than pure cutting or bulking but avoids extreme swings.

Tracking Macros and Making Adjustments

Calculating macros is step one. Actually hitting targets and adjusting based on results is where real progress happens.

How to Track Macros Effectively

Use a food tracking app like MyFitnessPal, Cronometer, or MacroFactor. Don't try to track in your head—you'll underestimate by 300-500 calories daily.

Invest in a food scale. This is non-negotiable for the first 2-4 weeks. Measuring cups are inaccurate—"one cup" of cooked rice varies by 50-100 calories based on packing. A scale shows exactly 150g rice = 195 calories. After a month of weighing, you'll recognize portions accurately enough to estimate. But start with precision.

Log before you eat, not after. Tracking at end of day leads to "forgetting" snacks, underestimating portions, and discovering you're 600 calories over target at 8pm with no adjustment possible. Logging before eating lets you make informed choices—maybe that 450-calorie muffin isn't worth it when you see you only have 400 calories left for dinner.

Track everything the first 3-4 weeks. Cooking oil (120 calories per tablespoon), bites while cooking, salad dressing (100-200 calories per 2 tablespoons), drinks, condiments, "healthy" snacks. These hidden calories derail progress. Someone eating a perfect 1,800-calorie diet who adds 300 calories of untracked oils, dressings, and snacks is actually eating 2,100 calories—their 600-calorie deficit becomes 300 calories.

Don't track fibrous vegetables. The 30-50 calories from broccoli, spinach, peppers, etc. aren't worth the mental energy. If you eat 200g of mixed vegetables, that's maybe 60 calories—negligible. Track starches (rice, potatoes), fruits, and anything with notable calories. Ignore lettuce, cucumber, peppers, broccoli, cauliflower, spinach, etc.

Build a meal rotation. After tracking for a month, you'll have 10-15 meals that fit your macros and taste good. Rotate through these. Eating oatmeal with protein powder for breakfast (40g protein, 55g carbs, 8g fat) means tracking once, eating repeatedly. Same with lunch (chicken, rice, vegetables: 45g protein, 60g carbs, 10g fat) and dinner (salmon, sweet potato, salad: 35g protein, 50g carbs, 20g fat). This simplifies life dramatically.

When and How to Adjust Macros

Track macros and weigh yourself daily (same time, after bathroom, before eating) for 2-3 weeks. Calculate weekly average weight to smooth out daily fluctuations. Then assess:

Weight loss goal, but weight isn't changing: Four possibilities. First, tracking errors—audit your tracking meticulously for 5 days using a scale for everything. Most people find 200-400 calories they're missing. Second, water retention—new exercise, high sodium, stress, hormones cause 2-5 pound fluctuations masking fat loss. Third, TDEE estimate is wrong—drop calories by 200 or add 2-3 cardio sessions weekly. Fourth, insufficient time—3-4 weeks minimum before adjusting. Weight loss isn't linear.

Losing weight too fast (more than 2 lbs weekly): You're losing muscle along with fat. Increase calories by 200 (mostly carbs or fats, keep protein high). Aim for 0.5-1.5 pounds weekly depending on starting body fat. Someone at 30% body fat can lose 2 pounds weekly safely. Someone at 18% body fat should lose 0.5-1 pound weekly max.

Muscle gain goal, but not gaining weight: Increase calories by 200-300. Add these to carbs for most people (50-75g extra carbs). Fats work too (22-33g extra fat). Keep protein constant. Aim for 0.5-1 pound weekly gain. More than this adds excessive fat.

Gaining too fast (more than 1.5 lbs weekly): Cut surplus by 200-300 calories. The extra weight is primarily fat, not muscle. Your body can't build more than 0.5-1 pound of muscle weekly even with perfect training and nutrition.

Every 10-15 pounds of weight change: Recalculate macros. Your TDEE drops 100-150 calories per 10 pounds lost. Someone starting at 190 pounds eating 2,100 calories who drops to 170 pounds needs to recalculate. Their new TDEE is roughly 200-300 calories lower. Original 500-calorie deficit shrunk to 200-300 calories. Drop to 1,900-2,000 calories to maintain original deficit size.

Flexible Dieting: The 80/20 Approach

Hitting macros with 100% "clean" food 365 days yearly is unnecessary and mentally exhausting. The 80/20 approach works better: 80% of calories from whole, minimally processed foods. 20% from whatever you want—dessert, restaurant meals, alcohol, snacks.

Someone eating 2,000 calories daily has 400 calories (20%) for flexible foods. That's a 350-calorie dessert plus a glass of wine. Or a cheeseburger that doesn't quite fit your typical meal structure. As long as you hit total protein target and stay within calorie budget, 20% flexibility doesn't harm progress.

This prevents the restrict-binge cycle. People who try eating chicken, rice, and broccoli for every meal eventually crack and eat 3,000 calories of "forbidden" foods in one sitting. Someone eating 1,800 "perfect" calories six days weekly then binging 3,500 calories one day averages 2,043 daily—worse than eating 1,900 consistently with built-in flexibility.

The key: track the flexible foods just like you track the healthy foods. A slice of pizza is 35g carbs, 12g protein, 11g fat (285 calories). It fits into your day if you plan for it. Don't use flexibility as an excuse to stop tracking and hope for the best.

Macro Calculator Questions & Answers

How do I calculate my macros for weight loss?

Calculate your TDEE (Total Daily Energy Expenditure), then subtract 300-500 calories for a deficit. Aim for 0.7-1g protein per pound body weight, 20-30% calories from fat, and fill remaining calories with carbs. A 170-pound person with 2,400 TDEE eating 1,900 for weight loss needs 120-170g protein (480-680 calories), 42-63g fat (380-570 calories), and remaining 650-1,040 calories from carbs (163-260g). Higher protein preserves muscle during weight loss. Don't drop below 1,200 calories (women) or 1,500 (men). Track for 2-3 weeks and adjust based on results—losing faster than 2 pounds weekly means deficit is too large.

What's the best macro ratio for muscle gain?

Eat 200-400 calories above TDEE with 0.7-1g protein per pound, 25-35% fat, rest from carbs. A 160-pound person with 2,500 TDEE eating 2,800 for muscle gain needs 112-160g protein (450-640 calories), 78-109g fat (700-980 calories), and remaining 1,180-1,650 calories from carbs (295-413g). Carbs fuel training and recovery. Some people build muscle at maintenance calories through body recomposition—eating TDEE with high protein while strength training 4-5 times weekly. Gaining more than 1 pound weekly adds mostly fat. Aim for 0.5-1 pound weekly gain. Bigger surpluses don't build muscle faster.

How much protein do I really need per day?

Depends on activity level and goals. Sedentary: 0.4-0.6g per pound body weight. Active/weight loss: 0.7-1g per pound. Athletes/muscle building: 0.8-1.2g per pound. A 150-pound sedentary person needs 60-90g daily. Same person strength training 4x weekly needs 105-150g. More protein helps preserve muscle during weight loss and supports recovery from training. Beyond 1.2g per pound shows minimal additional benefit for most people. A 180-pound person eating 250g protein (1.4g per pound) won't build significantly more muscle than eating 180g (1g per pound). Spread protein across meals—body synthesizes muscle protein best with 25-40g protein per meal rather than one 150g meal.

Can I eat more carbs and less fat or vice versa?

Yes—carb and fat distribution is flexible once protein is set. Total calories matter most. Someone eating 2,000 calories with 150g protein, 200g carbs, 78g fat will lose the same weight as eating 2,000 calories with 150g protein, 100g carbs, 111g fat. Personal preference and activity level determine optimal split. High-intensity training (weightlifting, CrossFit, running) performs better with more carbs—fuel for glycolytic energy system. Sedentary people or those doing low-intensity activity can go lower carb without performance issues. Minimum fat: 0.3g per pound body weight for hormone production. A 160-pound person needs at least 48g fat daily. Don't go below this. Some people feel better high-carb, others prefer high-fat. Experiment for 3-4 weeks with each.

What happens if I don't hit my macros exactly?

Missing targets occasionally won't derail progress—focus on weekly averages, not daily perfection. Prioritize protein first. Missing protein targets frequently means losing muscle during weight loss or struggling to build muscle during bulks. Carbs and fats are more flexible—if you're 30g low on carbs but 30g high on fat one day, you still hit calorie target. This matters more than exact macro percentages. Track for 2-3 weeks to identify patterns. Consistently missing protein by 40-50g daily? You'll see worse results. Getting within 10% of targets (hitting 135-165g when target is 150g) is good enough. Don't stress over single days. Someone hitting macros 5-6 days weekly and being close the other 1-2 days will see great results.

Should I adjust macros on rest days vs training days?

Either approach works—consistent daily macros or varying by activity. Consistent: simpler, better for habit formation, works great for most people. Eat 2,200 calories with same macros every day whether training or resting. Varying: eat more carbs and total calories on training days, less on rest days, same weekly total. Someone eating 2,400 on training days (4x weekly) and 1,900 on rest days (3x) averages 2,186 daily—same weekly total as eating 2,186 every day. Athletes training intensely benefit from higher carb intake on training days for performance and recovery. Most recreational exercisers do better with consistent targets—less decision fatigue, easier tracking. If varying, keep protein constant daily. Only adjust carbs and fats.

How do I track macros without going crazy?

Use a food tracking app (MyFitnessPal, Cronometer, MacroFactor). Weigh foods on a kitchen scale first 2-4 weeks to learn portions. After that, many people can estimate accurately. Meal prep helps tremendously—cook 3-4 meals Sunday, divide into containers with known macros. Each container is 450 calories, 35g protein, 50g carbs, 12g fat. Eat five containers daily to hit 2,250 calories, 175g protein, 250g carbs, 60g fat. Build a rotation of 10-15 meals you enjoy that fit your macros. Eating same breakfast daily (oats with protein powder, eggs with toast) means tracking once, eating repeatedly. Don't track vegetables—the effort isn't worth the minimal calories. Focus on protein, carb, and fat sources. Track 2-3 days weekly once experienced to recalibrate.

What's the difference between macro counting and calorie counting?

Calorie counting tracks total energy intake. Macro counting tracks calories plus where those calories come from (protein, carbs, fats). Someone eating 2,000 calories could get them from 50g protein, 300g carbs, 44g fat OR 150g protein, 150g carbs, 89g fat—same calories, dramatically different body composition results. First example loses muscle during weight loss, feels hungry constantly. Second preserves muscle, feels satiated. Macros determine whether you lose fat or fat plus muscle, whether you gain muscle or muscle plus excessive fat. Calories determine if you lose, maintain, or gain weight. Both matter. Hitting calorie target with poor macros yields suboptimal results. Someone eating 2,200 calories with only 60g protein will lose muscle. Same 2,200 calories with 140g protein preserves muscle.

Can I build muscle and lose fat at the same time?

Yes, through body recomposition—most effective for beginners, people returning after time off, or overweight individuals. Someone new to strength training can build muscle in a calorie deficit because they have untapped growth potential. A 200-pound beginner at 30% body fat might reach 195 pounds at 22% body fat after 6 months—losing 15 pounds of fat, gaining 10 pounds of muscle, down 5 pounds total. This requires eating at or slightly below maintenance (200-300 calorie deficit max), 0.8-1g protein per pound, and progressive strength training 4-5x weekly. Experienced lifters (2+ years consistent training) struggle with recomp—they need to pick bulk or cut. Their bodies resist building muscle without a surplus and burning fat without a deficit. Rate of recomp is slow—expect 0.5-1% body fat loss monthly while maintaining or slightly increasing weight.

Why am I not losing weight despite hitting my macros?

Four common issues: tracking errors, inaccurate TDEE estimate, water retention, or insufficient time. Most people underestimate intake by 20-30%—forgetting cooking oils (120 calories per tablespoon), eyeballing portions, not weighing protein. Your claimed 1,800 calories might really be 2,200-2,400. Use a food scale for 2 weeks. If TDEE calculation is wrong (overestimated activity level), your supposed 500-calorie deficit is actually maintenance. Water retention from new training program, high sodium, stress, or hormones masks fat loss—you might lose 2 pounds of fat but gain 3 pounds of water. Weight loss isn't linear—someone losing 1 pound weekly might see: 172→171→172→170→169.5→171→168 pounds over 7 weeks. Weekly fluctuations mask steady downward trend. Track for 3-4 weeks minimum before adjusting. If genuinely stuck, drop calories 100-200 or add 2 cardio sessions.

How often should I recalculate my macros?

Every 10-15 pounds of weight change or when progress stalls for 3-4 weeks. Someone starting at 180 pounds with 2,400 TDEE eating 1,900 for weight loss drops to 165 pounds. New TDEE is approximately 2,250. Original 500-calorie deficit shrunk to 350 calories—weight loss slowed from 1 pound weekly to 0.7 pounds. Recalculate, adjust to 1,800 calories to maintain 1-pound weekly loss. Also recalculate if activity level changes significantly—started training 5x weekly instead of 3x, got more active job, stopped exercising due to injury. Macros that worked at 200 pounds won't work at 170 pounds. Your body burns fewer calories at lower weight. This is normal physics, not metabolism damage. Expect to recalculate 3-4 times during a 40-50 pound weight loss journey.

Do I need to hit my macros on weekends and special occasions?

Weekly averages matter more than daily perfection. Hitting macros 5-6 days weekly with 1-2 flexible days works fine for most people. Someone eating 2,000 calories Monday-Friday (10,000 total) and 2,800 Saturday-Sunday (5,600 total) averages 2,229 daily. If TDEE is 2,200, they're maintaining despite feeling like they're dieting all week. For weight loss with 2,200 TDEE: eat 1,800 Monday-Friday (9,000 total) and 2,400 Saturday-Sunday (4,800 total) for 13,800 weekly (1,971 average)—a 229-calorie daily deficit producing 0.5 pounds weekly loss. This flexible approach beats being overly restrictive during the week then binging weekends. Special occasions: one 3,500-calorie day in a month of otherwise on-track eating won't ruin progress. It's a 200-calorie daily surplus averaged over 30 days. But weekly 3,500-calorie days torpedo progress.

Related Calculators

TDEE Calculator

Calculate your daily calorie needs

BMR Calculator

Find your basal metabolic rate

Body Fat Calculator

Estimate body fat percentage