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Macro Calculator

Calculate your daily protein, carbohydrate, and fat intake based on your fitness goals. Get personalized macronutrient recommendations for cutting, maintaining, or bulking.

Calculate Your Macros
💡 Quick Tips

Protein: Essential for muscle building and repair. Aim for 0.8-1.2g per kg of body weight.

Carbohydrates: Your body's primary energy source. Time them around workouts for best results.

Fats: Important for hormone production and nutrient absorption. Include healthy sources like nuts and avocados.

Understanding Macronutrients
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Protein

Essential for muscle building, repair, and maintenance. Protein provides 4 calories per gram and should make up 25-35% of your daily calories depending on your goals.

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Carbohydrates

Your body's primary energy source, especially for high-intensity activities. Carbs provide 4 calories per gram and fuel your workouts and brain function.

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Fats

Important for hormone production, nutrient absorption, and cell function. Fats provide 9 calories per gram and should comprise 25-30% of your daily intake.

Why Track Macros?

  • •Optimize body composition and performance
  • •Ensure adequate protein for muscle maintenance
  • •Balance energy levels throughout the day
  • •Support hormone production and health
  • •Achieve specific fitness goals more effectively
  • •Develop a better relationship with food
How We Calculate Your Macros

Step 1: Calculate Your BMR

We use the Mifflin-St Jeor Equation to calculate your Basal Metabolic Rate (BMR):

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Step 2: Calculate TDEE

Total Daily Energy Expenditure = BMR × Activity Level Multiplier:

  • Sedentary: BMR × 1.2
  • Light Activity: BMR × 1.375
  • Moderate Activity: BMR × 1.55
  • Active: BMR × 1.725
  • Very Active: BMR × 1.9

Step 3: Adjust for Goals

We adjust your TDEE based on your fitness goal:

  • Cut (Fat Loss): TDEE × 0.8 (20% deficit)
  • Maintain: TDEE × 1.0 (maintenance calories)
  • Bulk (Muscle Gain): TDEE × 1.2 (20% surplus)

Step 4: Calculate Macro Split

We apply different macro ratios based on your goal:

Cut (Fat Loss)

  • Protein: 35%
  • Carbs: 35%
  • Fats: 30%

Maintain

  • Protein: 30%
  • Carbs: 40%
  • Fats: 30%

Bulk (Muscle Gain)

  • Protein: 25%
  • Carbs: 50%
  • Fats: 25%

Step 5: Convert to Grams

Finally, we convert calories to grams using these conversions:

  • Protein: 4 calories per gram
  • Carbohydrates: 4 calories per gram
  • Fats: 9 calories per gram
Frequently Asked Questions