Macro Calculator
This free, easy-to-use macro calculator gives you your optimal macronutrients and calories. It serves as a weight loss or muscle gain calculator for both women and men.
Combine with macro counting, flexible dieting, or IIFYM to reach your goals faster.
How to calculate your macros for fat loss
The foods we eat are made up of three macros (macronutrients). These are carbohydrates (carbs), protein, and fat.
Chicken is high in protein but has no carbs; rice is high in carbs but has very little fat or protein.
The three macronutrients provide the body with energy and raw materials for growth and repair.
By calculating the appropriate daily calorie amount for you, we can then break this down into the best macronutrient ratios to achieve weight loss.
The calculator is based on sound science, combined with data from years of coaching hundreds of successful clients.
What is a good macro ratio for fat loss or muscle gain?
Your macros should be based on your Total Daily Energy Expenditure (TDEE) and your goals.
The calculator defaults at the best macro ratio proven to work for most people.
This ratio is:
- 30% fat
- Protein is 0.65 grams per pound of body weight,
- The remainder is carbs.
Depending on your goal, this will be either a calorie deficit or a surplus.
You can go further and make more adjustments: Perhaps you’re an extreme endomorph and do better with fewer carbs. Or perhaps you have one kidney and need to eat less protein.
You can fine-tune your results for you with a bit of math. See how to change your macros here.
MACRO COUNTING
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- Achieve fat loss without starvation.
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What is a good protein ratio?
Rather than a percentage, proteins are based on your body weight.
Our calculator has three settings:
- Moderate adjusts the ratio to 0.65 grams per pound of body weight.
This is appropriate for sedentary individuals or people with higher body fat percentages. - High is for active people with moderate strength training and an average body fat percentage.
- Maximum will set the ratio to 1 gram per pound.
This amount is good for bodybuilding and gaining muscle mass. You must be doing intense training.
Find out how to fine-tune your protein ratios when counting macros
Fat macro ratio
Set fat at 30% of daily energy expenditure.
Most people do very well with this amount of fat. See more about choosing the best macro fats. Because of high-fat diets like keto, many people are now eating more fat than they need to.
Carbohydrate macro ratio
Once you’ve calculated protein and fat, the remainder of your daily calories should be from carbohydrates.
Carbs fuel your body and workouts and are the body’s preferred energy source.
If you are coming from a low-carb background, this may seem high. However, according to respected nutritional research, this is a moderate amount of carbs.
If you are eating according to your TDEE, the notion that carbs cause weight gain or stop fat loss is incorrect.
Using as a Calorie Deficit Calculator
As a weight loss calculator, this tool establishes a safe calorie deficit only.
The Lose option puts you in a 20% calorie deficit, promoting safe, steady weight loss.
The best macro ratio for body recomposition
If you want to recompose your body (lose fat and gain muscle simultaneously), then use the body recomposition calculator.
Macro ratio for maintenance
The Maintain button shows you the macro levels to maintain your current weight.
This is great if you have lost weight and don’t want to gain it back.
Macro ratio for muscle gain
The Gain button puts you in a 20% calorie surplus.
The macro breakdown is designed to build muscle fast in conjunction and must be combined with a comprehensive weight training program.
It can also be used by people who are underweight.
TIP: Try starting with the maintenance goal and then gradually increase calories from there if you want lean muscle gains.
Calculating macros using your body fat percentage
The calculator uses your body weight to determine calories and macros.
However, you can obtain superior results by using your body fat percentage. The calculator allows you to choose which method; Normal for body weight, Lean Mass for fat percentage.
When to choose the Lean Mass Formula
If you are lean (have a low body fat percentage), choose the Lean Mass formula, and enter your body fat %.
If you are classified as obese and have a lot of weight to lose, the lean mass formula is superior. You can read more about macro counting and obesity.
Help? Calculate your ideal body weight or get an assessment of your body fat percentage.
Why the difference? Muscle cells burn more calories than fat cells, so the more accurately we measure this, the better your results will be.
How to calculate macros per meal
Once you’ve calculated your daily macros in the calculator, you can break this down into meals.
Choose from 2 to 6 meals per day to see the macro ratio you can track for each meal. For some people, this is easier, but for others, this is too much detail.
Do what works for you.
Meal Plans
See a 5-day macro-based meal plan. It includes three meals and two snacks per day.
Macro calculator activity level settings
A higher activity level means a higher daily calorie goal.
For example – if you maintain your weight at 2,000 calories per day, adding vigorous daily exercise means you need more calories to maintain your weight.
If you are sedentary and trying to lose weight, adding exercise will increase your daily calorie goal.
The idea seems counter-intuitive, but more energy is required to fuel your workouts. More workouts lead to increasing metabolism; therefore, more fat is burned!
Undereating is one of the leading causes of the weight loss plateau.
So many of our clients previously “hit the wall” with dieting. They would continually reduce calories, stop losing fat and gain weight when they eat a little more.
Macro counting defeats this by prescribing the right food and calorie levels.
Which activity level do I choose?
- Sedentary: Just regular everyday activity like a bit of walking, a couple of flights of stairs, eating, etc.
- Light: Any activity that burns an additional 200-400 calories (females) or 250-500 calories (males) over your sedentary amount.
- Moderate: Any activity that burns an additional 400-650 calories (females) or 500-800 calories (males) more than your sedentary amount.
- Extreme: Any activity that burns more than 650 calories (females) or more than 800 calories (males) in addition to your sedentary amount.
Other options for determining your calorie burn
- Use our calories burned calculator – it accurately assesses over 380 activities.
- Use a fitness tracker – like a Fitbit or Apple Watch (note that they can overestimate calorie burn).
- Use a suitable app – like MapMyFitness
Why should I eat more when I exercise more?
High physical activity not fueled with enough calories will lead to muscle catabolism (breakdown of muscle fiber).
This lack of nutrition could stall your weight loss, so eat up if you love to exercise!
I’ve got my macros – now what?
Once you’ve identified your target daily macros, you must determine the macros in all the foods you eat.
By tracking them daily, you can reach your recommended macro targets that encourage fat loss, muscle gain, or whatever your goal may be.
You can learn more about the macro counting system and the flexible dieting philosophy. Many people use an app like Myfitnesspal to track macros.
For more specifics on what to eat – see a sample macro meal plan or a list of macros for familiar foods.
I've helped 14,000+ people lose thousands of pounds by tracking their macros.
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References
- Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51 (2), 241-247. Link
- McArdle, W. D., Katch, F. I., & Katch, V. L. (2010). Exercise physiology: nutrition, energy, and human performance. Lippincott Williams & Wilkins. Link
- Jequier, E. (1994). Carbohydrates as a source of energy. The American journal of clinical nutrition, 59(3), 682S-685S.
- Lemon, P. W., Tarnopolsky, M. A., MacDougall, J. D., & Atkinson, S. A. (1992). Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Journal of Applied Physiology, 73(2), 767-775. study abstract link
- Grundy, S. M. (1999). The optimal ratio of fat-to-carbohydrate in the diet. Annual review of nutrition, 19(1), 325-341. abstract
- Conlin, L.A., Aguilar, D.T., Rogers, G.E. et al. Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial. J Int Soc Sports Nutr 18, 52 (2021). https://doi.org/10.1186/s12970-021-00452-2
2,067 Comments
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I am honestly confused by the Macros.
Carbohydrate – 198 g 40.3%
Protein – 145 g
Fat – 65 g
If I translate these to ounces it seems like very minimal food i.e. 145 g is equal to a little over 5 oz of protein for the day. Am I looking at this incorrectly or using the wrong approach? I appreciate your feedback.
Hi Justine, yes, you are looking at it incorrectly. You have to understand how to measure macronutrients in foods before it will make sense. Give this article a read or consider getting our book.
Perfect Thank you!!!
Ok
Hello. I just selected “Calculate Macros” but, where are they? I can’t seem to find them.
The results appear directly beneath the button. Sounds like you may be experiencing a fault of some sort. What browser and device are you using?
My calculator said 76 g carbs, protein 128g, fat 39g. Is that for the day or each meal?
Hi Robin, That looks like it would be for the day but it seems like your numbers are off. Perhaps you entered something incorrectly?
Hi, would I need to change my activity to once I start the gym, I will be working out 4 days a week so which do I change it to? It’s currently at sedentary as I work from home and won’t be attending the gym until 2 weeks time. Thank You.
Hi Niomi, You should use sedentary macros on days you don’t go to the gym and a light activity set for days when you do go.
Hi there I’m male 39 Yrs old 5’11 and 195lbs i feel like I look skinny fat I do go to the gym bout 4-5 times to lift weights but don’t see much for gains im guessing it must be cause of my eating, any help would be appreciated
Hi Jamie, I would recommend using the calculator and set things to “lose 10”. Fitness is 85% diet so getting your nutrition in check is a great step forward.
Hey I’m looking to bulk up by 15 -25 pounds over time
What would your guys tips be?
And what could help me bulk as fast as possible
Hi Ayden, I would first tell you to not be allured by shortcuts. They often come with a price. Focus on a solid diet and a comprehensive bodybuilding program. Also, focus on lean gains so that you don’t have to spend additional time doing a lot of cutting at the end. Using the calculator, you could start by adding 10% to your maintenance TDEE and go from there.
Hi I’m 14 and trying to lose some body fat and build muscle for football season. I am 5 feet 9 inches tall and 160 pounds. Can I go a little lower than the given calorie amount to speed up my fat loss?
Hi John,
Since you are growing you should be eating at a calorie surplus. I’m not sure this calculator would be appropriate.
hey, I’m currently underweight and tall. I’m 180cm and weight at 56 kgs. I’ve tried to eat as much as I can but it’s futile. What should I focus on and what kind of prep meals should I prepare. Btw I exercise 4 times per week
Hi Rafe, What kind of exercise are you doing. You have to be doing the right kind of weight training in conjunction with eating more and at the correct macro distribution.
Bodybuilding
Hi,
I’m struggling on my activity level, I work out minimum 4x a week burning around 300-400 calories.
I’m 123 pounds, 5 feet and want to get to 112 pounds.
Also was going to reduce my carbs as I feel like I’m not getting anywhere!
Hi Abbey, Use sedentary for days you don’t workout and light activity for days you do. Carbs don’t cause fat gain or prevent fat loss when eaten within the context of your TDEE. The most important thing is maintaining a negative energy balance over a period of time.
These are my calculations,
2368 CALORIES PER DAY
Carbohydrate 231g. 39%
Protein 183g. 31%
Fat 79g. 30%
Will the fats be in the food that I eat. I.e the protein and carbs?
This is going right over my head.
Hi Scott, Yes, It also would be helpful to give this article a read: Counting Macros for Losing Weight Without Starvation
I have my macro calculation running at sedentary since I don’t have a consistent work out schedule. I try to exercise when I can, but it’s most likely I am not going to be working out on any given day. So on days I do get a work-out in, and burn say 400-500 calories, should I eat back my calories burned? And if I do need to eat them back, how do I distribute the macros?
I’m 5’4″, 140 lbs, looking to lose only about 10-20 more lbs before switching into maintenance. Workouts are usually walking and jogging on a treadmill mixed with some HIIT and a little bit of weights.
Hi HD, Yes add those back in and then divide by the percentages given in the calculator. However, you probably don’t need more than 30% protein, so adjust for that if needed.
So it calculated my marcros , is that for a high carb day? If so how do I get the low carb day count?
Hi Sonya, The calculator reflects a moderate carb amount, not high. Carbs are not bad and carbs do not make you fat when you eat them in relation to your energy expenditure. Here’s a good article to read to understand the science behind counting macros/flexible dieting. What is Flexible Dieting? Here’s How to Get Started