Macro Calculator
Calculate your daily protein, carbs, and fat needs based on TDEE, goals (cutting, bulking, maintenance), and activity level. Get per-meal breakdowns.
Related Calculators
About This Calculator
"How do I calculate my macros?" It's the question that transformed how millions of people approach nutrition—and for good reason. Unlike simple calorie counting, tracking macronutrients (protein, carbs, and fat) gives you control over what your body does with the food you eat.
Here's what most people get wrong: Two people eating 2,000 calories can have completely different results. One loses fat while maintaining muscle. The other loses weight but ends up "skinny fat." The difference? Their macro ratios.
The concept, popularized as IIFYM (If It Fits Your Macros), emerged from bodybuilding forums in the early 2010s and revolutionized flexible dieting. Studies show that higher protein diets preserve 50-70% more muscle mass during weight loss compared to typical diets. Meanwhile, carb timing around workouts can improve performance by 20% or more.
Here's the uncomfortable truth nobody tells you: Generic recommendations like "40/40/20" or "eat less carbs" ignore your individual needs. Your optimal macros depend on your body weight, activity level, training intensity, and whether you're trying to build muscle, lose fat, or maintain.
This Macro Calculator uses the scientifically-validated Mifflin-St Jeor equation to calculate your Total Daily Energy Expenditure (TDEE), then customizes your protein, carbohydrate, and fat targets based on your specific goals. Whether you're prepping for a bodybuilding show, trying to lose those last 10 pounds, or fueling athletic performance—your macros matter more than you think.
Fun fact: Dwayne "The Rock" Johnson eats approximately 5,000 calories per day split across 7 meals—with protein at nearly 300g daily. That's strategic macro planning, not random eating.
Trusted Sources
How to Use the Macro Calculator
- 1**Enter your body metrics:** Input your age, gender, height, and current weight. These determine your Basal Metabolic Rate (BMR)—the calories you burn just existing.
- 2**Select your activity level:** Be honest here. Most people overestimate their activity. "Moderate" means structured exercise 3-5 times per week, not just walking to your car.
- 3**Choose your fitness goal:** Cutting creates a calorie deficit for fat loss, maintenance keeps you where you are, lean bulk adds muscle with minimal fat, and bulk maximizes growth.
- 4**Pick a macro split:** Choose from presets like High Protein (40/30/30), Balanced (30/40/30), Low Carb (35/25/40), or Keto (30/5/65)—or create your own custom ratio.
- 5**Set your meal frequency:** Whether you prefer 3 large meals or 6 smaller ones, the calculator divides your macros evenly to simplify meal planning.
- 6**Review your personalized targets:** See your daily calorie goal and exact gram targets for protein, carbs, and fat.
- 7**Plan with the per-meal breakdown:** Use the table showing how much of each macro to eat per meal for effortless tracking.
Formula
**TDEE Calculation (Mifflin-St Jeor Equation):**
Males: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Females: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
TDEE = BMR × Activity Multiplier
**Activity Multipliers:**
| Activity Level | Multiplier | Description |
|----------------|------------|-------------|
| Sedentary | 1.2 | Desk job, little exercise |
| Light | 1.375 | Light exercise 1-3 days/week |
| Moderate | 1.55 | Moderate exercise 3-5 days/week |
| Active | 1.725 | Hard exercise 6-7 days/week |
| Very Active | 1.9 | Physical job + hard training |
**Goal Adjustments:**
| Goal | Calculation | Expected Change |
|------|-------------|-----------------|
| Cutting | TDEE × 0.80 | Lose 0.5-1 lb/week |
| Maintenance | TDEE × 1.0 | Weight stable |
| Lean Bulk | TDEE × 1.10 | Gain 0.5-1 lb/month |
| Bulk | TDEE × 1.20 | Gain 1-2 lbs/month |
**Macro Conversion:**
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fat: 9 calories per gramThe Mifflin-St Jeor equation is considered the most accurate BMR formula for most individuals, with studies showing it predicts actual resting metabolism within 10%. Your TDEE (Total Daily Energy Expenditure) accounts for all calories burned including basal metabolism, exercise, and daily activities like walking and fidgeting (NEAT). The activity multiplier estimates non-exercise activity. Be honest when selecting—most people overestimate their activity level. If unsure, choose one level lower than you think. Your actual results after 2-3 weeks will tell you if adjustments are needed.
What Are Macros and Why Do They Matter?
Macronutrients (macros) are the three main nutrients that provide energy. Unlike micronutrients (vitamins and minerals), macros are measured in grams and make up the bulk of your diet.
Protein (4 calories per gram):
- Builds and repairs muscle tissue—essential for anyone training
- Has the highest thermic effect of food (TEF)—your body burns 20-30% of protein calories just digesting it
- Increases satiety more than carbs or fat, reducing hunger
- Supports immune function, enzyme production, and hormone synthesis
Carbohydrates (4 calories per gram):
- Primary fuel source for high-intensity exercise and brain function
- Stored as glycogen in muscles and liver (about 400-500g capacity)
- The only macro that directly fuels anaerobic activities like weight lifting and sprinting
- Fiber (a carb) is critical for gut health and regularity
Fat (9 calories per gram):
- Essential for hormone production, including testosterone and estrogen
- Required for absorbing fat-soluble vitamins (A, D, E, K)
- Provides sustained energy for low-intensity activities
- Makes food taste good and helps you feel satisfied
| Macro | Calories/Gram | Primary Role | Best Sources |
|---|---|---|---|
| Protein | 4 | Muscle building, repair | Chicken, fish, eggs, whey |
| Carbs | 4 | Energy, performance | Oats, rice, potatoes, fruit |
| Fat | 9 | Hormones, absorption | Avocado, olive oil, nuts |
The key insight: Calories determine whether you gain or lose weight. Macros determine whether that weight is muscle or fat.
How Much Protein Do You Actually Need?
Protein is the most debated macro—and the most important for body composition. Here's what research actually shows:
Optimal Protein by Goal:
| Goal | Protein Intake | Example (180 lb person) |
|---|---|---|
| General health | 0.5-0.7g/lb (1.1-1.5g/kg) | 90-125g daily |
| Muscle building | 0.8-1g/lb (1.8-2.2g/kg) | 145-180g daily |
| Fat loss (maintain muscle) | 1-1.2g/lb (2.2-2.6g/kg) | 180-215g daily |
| Elite athletes | Up to 1.4g/lb (3g/kg) | 250g daily |
Why protein needs INCREASE during fat loss: When you're in a calorie deficit, your body may break down muscle for energy. Higher protein intake (1-1.2g/lb) signals your body to preserve muscle and burn fat instead. Studies show this difference can mean keeping 5-10 lbs more muscle during a cutting phase.
Protein Distribution Matters:
- Aim for 20-40g protein per meal to maximize muscle protein synthesis (MPS)
- MPS peaks about every 3-4 hours, so spreading intake helps
- The "anabolic window" post-workout exists, but it's hours long—not 30 minutes
- Pre-sleep protein (casein or Greek yogurt) can support overnight recovery
Complete vs. Incomplete Protein:
- Animal sources provide all essential amino acids
- Plant-based eaters: combine legumes + grains to get complete protein
- Leucine triggers MPS—aim for 2-3g per meal (found highest in whey, eggs, chicken)
Carbohydrate Strategy: Timing and Amount
Carbs are your body's preferred fuel for anything intense. Here's how to optimize them:
Carb Needs by Activity Level:
| Activity Level | Daily Carbs | For 180 lb Person |
|---|---|---|
| Sedentary/Fat loss | 0.5-1g/lb | 90-180g |
| Moderate exercise | 1-1.5g/lb | 180-270g |
| Intense training | 1.5-2g/lb | 270-360g |
| Endurance/Athletes | 2-3g/lb | 360-540g |
Strategic Carb Timing:
-
Pre-Workout (1-3 hours before): Complex carbs like oatmeal or rice provide sustained energy. Aim for 30-60g.
-
Intra-Workout (optional): For sessions over 90 minutes, fast carbs like dextrose can maintain performance.
-
Post-Workout (within 2 hours): Fast-digesting carbs replenish glycogen. This is when your muscles are most insulin-sensitive.
-
Rest of Day: Distribute remaining carbs based on preference and hunger.
Carb Cycling Explained: Many athletes eat more carbs on training days and fewer on rest days:
- Training days: 2g/lb body weight
- Rest days: 0.5-1g/lb body weight
- Weekly total stays the same
Low-Carb Considerations:
- Below 100g/day: You may experience reduced workout performance
- Below 50g/day (keto): Body switches to fat for fuel—good for some, terrible for others
- Keto can work for fat loss but is suboptimal for high-intensity training
Dietary Fat: The Hormone Optimizer
Fat is not the enemy—it's essential. Going too low on fat is one of the biggest mistakes in dieting.
Minimum Fat Requirements:
- Never go below 15-20% of total calories from fat
- Minimum: 0.3g per pound (0.7g/kg) body weight
- Optimal: 0.4-0.5g per pound (0.9-1.1g/kg)
- Higher fat (keto): 0.5-0.7g per pound
Why Fat Matters for Results:
| Fat's Role | What Happens If Too Low |
|---|---|
| Testosterone production | Reduced muscle building, low energy, low libido |
| Vitamin absorption | Deficiencies in A, D, E, K |
| Hormone regulation | Irregular periods (women), mood issues |
| Satiety | Constant hunger, diet failure |
Types of Fat (and which to prioritize):
✅ Eat more:
- Monounsaturated: Olive oil, avocados, nuts, seeds
- Omega-3s: Salmon, sardines, mackerel, flaxseed, walnuts
⚠️ Moderate:
- Saturated: Eggs, meat, butter, coconut oil (10% of calories max)
❌ Minimize:
- Trans fats: Fried foods, margarine, processed snacks
- Highly processed vegetable oils
For Men: Testosterone requires adequate fat. Studies show men on very low-fat diets (<15%) experience significant T drops.
For Women: Menstrual regularity depends on fat intake. Athletes with very low body fat AND low dietary fat often experience amenorrhea (loss of period).
Macro Ratios by Goal: The Complete Guide
Here are proven macro ratios for specific goals. Remember: these are starting points—adjust based on your results.
Cutting (Fat Loss) — 20% Calorie Deficit:
| Macro | Percentage | Purpose |
|---|---|---|
| Protein | 40% | Preserve muscle during deficit |
| Carbs | 30% | Maintain training performance |
| Fat | 30% | Hormone health, satiety |
Target: Lose 0.5-1 lb per week. Faster loss = muscle loss.
Maintenance (Recomposition):
| Macro | Percentage | Purpose |
|---|---|---|
| Protein | 30% | Support muscle maintenance |
| Carbs | 40% | Fuel activity and recovery |
| Fat | 30% | Balanced hormone support |
Target: Weight stable, slowly gain muscle while losing fat.
Lean Bulk (+10% Surplus):
| Macro | Percentage | Purpose |
|---|---|---|
| Protein | 30% | Muscle protein synthesis |
| Carbs | 45% | Fuel intense training |
| Fat | 25% | Minimum for hormones |
Target: Gain 0.5-1 lb per month (mostly muscle).
Aggressive Bulk (+20% Surplus):
| Macro | Percentage | Purpose |
|---|---|---|
| Protein | 25% | Sufficient for growth |
| Carbs | 50% | Maximum performance |
| Fat | 25% | Adequate hormones |
Target: Gain 1-2 lbs per month (muscle + some fat).
Keto/Low-Carb:
| Macro | Percentage | Purpose |
|---|---|---|
| Protein | 30% | Maintain muscle |
| Carbs | 5% | Stay in ketosis |
| Fat | 65% | Primary fuel source |
Note: Not optimal for high-intensity training.
IIFYM vs. Clean Eating: What Actually Works?
The fitness world is divided between "If It Fits Your Macros" and "clean eating." Here's the truth about both approaches:
IIFYM (Flexible Dieting):
- Track macros regardless of food source
- Allows "treats" if they fit your numbers
- Pros: Sustainable, reduces food anxiety, allows social eating
- Cons: Easy to neglect micronutrients and fiber if not careful
Clean Eating:
- Focus on whole, unprocessed foods only
- No tracking—just eat "good" foods
- Pros: High micronutrient density, simple rules
- Cons: Can create food anxiety, rigid, difficult socially
The Science Says: For body composition (muscle and fat), macros and calories matter most. A 2015 study found no difference in fat loss between "clean" and "flexible" diets when macros were matched.
However: Food quality affects:
- Energy levels and mood
- Gut health and microbiome
- Long-term disease risk
- Satiety per calorie
The Best Approach: The 80/20 Rule
- 80% of your intake from whole, nutrient-dense foods
- 20% flexible for treats, social occasions, and sanity
- Hit your macros while prioritizing food quality
Example Day (2,400 calories, 180g protein):
- Breakfast: Eggs, oatmeal, fruit (clean)
- Lunch: Chicken, rice, vegetables (clean)
- Dinner: Salmon, sweet potato, salad (clean)
- Snack: Protein shake + cookies (flexible)
You hit your macros AND ate nutritious food. Best of both worlds.
Tracking Tools and Practical Tips
Successfully hitting your macros requires systems, not willpower. Here's how to make tracking effortless:
Best Macro Tracking Apps:
| App | Best For | Pros |
|---|---|---|
| MyFitnessPal | Beginners | Huge food database |
| Cronometer | Detail-oriented | Micronutrient tracking |
| MacroFactor | Serious lifters | Algorithm adjusts targets |
| Carbon Diet Coach | Competitors | AI-powered adjustments |
Food Scale: Your Most Important Tool
| Tracking Method | Accuracy |
|---|---|
| "Eyeballing" portions | 50-80% |
| Measuring cups | 70-90% |
| Food scale | 95-100% |
A $15 food scale is the best investment in your nutrition. Studies show people underestimate portions by 20-50%.
Meal Prep Strategy:
- Pick 2-3 protein sources for the week
- Cook 4-5 days of carbs at once (rice, potatoes)
- Prep vegetables in advance
- Pre-portion snacks into containers
High-Protein, Low-Calorie Foods:
| Food | Protein | Calories | Protein per Calorie |
|---|---|---|---|
| Chicken breast | 31g | 165 | 0.19g/cal |
| Egg whites | 11g | 52 | 0.21g/cal |
| Greek yogurt (0%) | 17g | 100 | 0.17g/cal |
| Whey protein | 25g | 120 | 0.21g/cal |
| Shrimp | 24g | 99 | 0.24g/cal |
When to Adjust Your Macros:
- Weight stalls for 2+ weeks: Reduce calories by 100-200
- Losing too fast (>1.5 lb/week): Increase calories slightly
- Energy tanking: Try adding carbs around workouts
- Every 10-15 lbs of weight change: Recalculate TDEE
Pro Tips
- 💡Use a food scale for accuracy—studies show people underestimate portions by 20-50% when eyeballing. A $15 investment that transforms your results.
- 💡Track everything for at least 2 weeks before making adjustments. You need data to make informed changes, not guesses based on 3 days.
- 💡Prioritize protein first when planning meals—it is the hardest macro to hit and the most important for body composition.
- 💡Do not aim for perfection—being within 5-10g of your targets daily is excellent. Stress about exact numbers causes more harm than small variances.
- 💡Weigh yourself at the same time daily (morning, after bathroom) and use weekly averages. Daily weight fluctuates 2-5 lbs based on water, sodium, and food volume.
- 💡Meal prep is the secret weapon—cooking 4-5 days of protein and carbs in advance makes hitting macros effortless and eliminates "what should I eat?" decisions.
- 💡When eating out, prioritize protein and estimate conservatively. A restaurant "4oz chicken breast" is often 6-8oz. Better to underestimate than get frustrated.
- 💡If you hit a fat loss plateau for 2+ weeks, try a diet break—1-2 weeks at maintenance calories can reset hunger hormones and improve metabolic rate.
- 💡Adjust your macro targets every 10-15 pounds of body weight change. Your TDEE decreases as you lose weight, so recalculate periodically.
- 💡Keep high-protein, low-calorie foods stocked: Greek yogurt, cottage cheese, chicken breast, egg whites, whey protein, shrimp. These make hitting protein easy.
- 💡Time your largest carb meals around your workout—before for energy, after for recovery. This is when your body uses carbs most effectively.
- 💡Do not eliminate any food group long-term unless medically necessary. Restriction often leads to binging. Flexible dieting allows all foods in moderation.
Frequently Asked Questions
For weight loss, prioritize high protein (35-40% of calories or 1-1.2g per pound bodyweight) to preserve muscle mass during your deficit. A common starting point is 40% protein, 30% carbs, 30% fat. However, the exact carb/fat split matters less than (1) being in a calorie deficit and (2) eating enough protein. Some people prefer lower carbs for satiety, others need carbs for workout performance. Experiment to find what helps you stay consistent.
