Macro calculator

Why macros matter

If you want to lose fat, build muscle or optimize performance, tracking macronutrients (or macros) is essential. Unlike basic calorie counting, understanding macros helps you balance proteins, carbohydrates and fats for optimal energy, recovery, and body composition.

What are macronutrients?

Macronutrients are the three main nutrient groups your body needs in large amounts:

Proteins

• Supports muscle growth and repair
• Boosts metabolism
• Recommended intake: 1.6 - 2.2g per kg of body weight

Carbohydrates

• Primary energy source
• Supports brain function
• Recommended intake: 40-55% of daily calories

Fats

• Essential for hormone regulation and brain health
• Supports long-term energy storage
• Recommended intake: 20-35% of daily calories

How to calculate your macros

To determine your ideal macronutrient intake, follow these three steps:

1. Determine your basal metabolic rate (BMR)

BMR estimates how many calories your body burns at rest. The Mifflin-St Jeor Equation is the most accurate:

Metric formula:

• Men:

  $BMR={10 × weight (kg)}$

  ${+ 6.25 × height (cm)}$

  ${- 5 × age (years)}$

  ${+ 5}$
• Women:

  $BMR={10 × weight (kg)}$

  ${+ 6.25 × height (cm)}$

  ${- 5 × age (years)}$

  ${- 161}$

Imperial formula:

• Men:

  $BMR={66}$

  ${+ 6.23 × weight (lb)}$

  ${+ 12.7 × height (in)}$

  ${- 6.8 × age (years)}$
• Women:

  $BMR={655}$

  ${+ 4.35 × weight (lb)}$

  ${+ 4.7 × height (in)}$

  ${- 4.7 × age (years)}$

2. Calculate your total daily energy expenditure (TDEE)

Multiply BMR by your activity level:

• Sedentary (little or no exercise): × 1.2
• Light (1-3 days/week): × 1.375
• Moderate (3-5 days/week): × 1.55
• Very active (6-7 days/week): × 1.725
• Super active (intense exercise daily): × 1.9

3. Adjust for your goal

• Weight loss: TDEE - 10-20%
• Maintenance: TDEE (no change)
• Muscle gain: TDEE + 10-20%

Ideal macro ratios for different goals

Goal	Protein	Fats	Carbs
Fat loss	30-40%	25-35%	25-35%
Maintenance	25-35%	20-30%	40-50%
Muscle gain	25-30%	20-30%	45-55%

Why tracking macros is more effective than counting calories

Unlike counting calories alone, tracking macros ensures:

• Proper muscle maintenance
• Better energy distribution
• Healthier food choices

Final tips for macro success

• Use a food-tracking app
• Meal prep for better consistency
• Adjust macros based on progress every few weeks

Start optimizing your diet today with our macro calculator!