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

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

Protein

Essential for muscle building, repair, and maintenance. Provides 4 calories per gram and has the highest thermic effect of food (20-30%).

Recommended Intake:

• Sedentary: 0.8g/kg body weight
• Active: 1.2-1.7g/kg body weight
• Athletes: 1.6-2.2g/kg body weight

Sources: Lean meats, fish, eggs, dairy, legumes, protein powder

Carbohydrates

Primary energy source for the body and brain. Provides 4 calories per gram and is crucial for high-intensity exercise performance.

Types:

• Simple: Quick energy (fruits, honey)
• Complex: Sustained energy (oats, rice)
• Fiber: Digestive health (vegetables)

Sources: Grains, fruits, vegetables, legumes, dairy

Fats

Essential for hormone production, vitamin absorption, and cell function. Provides 9 calories per gram - the most energy-dense macronutrient.

Types:

• Saturated: Limit intake
• Monounsaturated: Heart-healthy
• Polyunsaturated: Essential fatty acids

Sources: Nuts, oils, avocado, fish, seeds, butter

Popular Macro Distributions

Balanced (40/30/30)

Carbs: 40% Protein: 30% Fat: 30%

Moderate approach suitable for general fitness and health maintenance.

High Protein (30/40/30)

Carbs: 30% Protein: 40% Fat: 30%

Great for muscle building, weight loss, and increased satiety.

Low Carb (20/45/35)

Carbs: 20% Protein: 45% Fat: 35%

Effective for fat loss and blood sugar control.

Low Fat (60/25/15)

Carbs: 60% Protein: 25% Fat: 15%

Traditional approach for endurance athletes and heart health.

Ketogenic (5/20/75)

Carbs: 5% Protein: 20% Fat: 75%

Very low carb approach that promotes ketosis for fat burning.

Zone Diet (40/30/30)

Carbs: 40% Protein: 30% Fat: 30%

Focuses on controlling inflammation and insulin response.

Tips for Macro Success

Getting Started

• Track your food intake with a macro app
• Start with small changes to current eating habits
• Focus on hitting protein targets first
• Prepare meals and snacks in advance
• Be patient - results take 2-4 weeks to show

Meal Timing

• Eat protein with every meal and snack
• Time carbs around workouts for energy
• Include healthy fats for satiety
• Consider post-workout protein within 2 hours
• Spread protein intake throughout the day

Fine-Tuning

• Adjust macros based on progress and goals
• Consider refeed days for long-term dieting
• Monitor energy levels and sleep quality
• Account for individual food preferences
• Reassess every 2-4 weeks

Common Mistakes

• Being too restrictive with food choices
• Not tracking portions accurately
• Ignoring liquid calories
• Changing macros too frequently
• Forgetting about micronutrients