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
- 140 page step-by-step guide.
- Achieve fat loss without starvation.
- Individually tailored to your body composition.
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.
Choose either my self-guided program or let me coach you.
Learn how to count macros in under 60 minutes
- Instant download.
- 140+ page ebook + extensive bonuses
- Uncover the techniques my most successful clients use.
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
Calorie Deficit Calculator
Body Recomposition Calculator
Macro Calculator
Calories Burned Calculator
Keto Macro Calculator
After I’m done dieting roughly around 10% bodyfat should I start at maintenance calories for a while or is okay to go straight to gain calories?
Hi Leon, It’s better to do maintenance and then monitor things for a few weeks. After that, slowly increase things for lean gains.
Hi there! I’m new to macros tracking. I’m 42 years old, over weight, trying to lose about 35-40 pounds and wondering what protein amount should I choose in the macro trackers? I just started doing cardio workouts 4-5 a week 30-45 minutes per session. Thank you!
Hi Cindy, Welcome! Use the “moderate” setting in your situation.
HI I am 39 years old, I go to the gym 5-6 times a week for about 2 hours workout. My body fat is at 29% trying to go down to 20% but also not trying to slim down anymore. Trying to gain quads, and more butt muscle. I weight 171 lbs right now and feel like I cant get bigger, trying to gain 2 -3 inches in my quads and butt. Any advice?
Hi Isabelle, As with any fitness goal, diet is really important. Because you have 9% body fat reduction as your goal, it’s gonna be pretty impossible to focus on this goal while building significant muscle at the same time. I suggest you focus primarily on fat loss and then switch to lean gains when you’re closer to your 20% BF goal. During the fat loss process, you’d be looking to be in a safe deficit so that you at least maintain the muscle you currently have.
Hi Ted,
Firstly, I love the article. Thank you, it is very informative and the calculator is interesting 🧐 and I have a question if I may?
I exercise 7 days a week at very high intensity levels, I burn on average around 6,000 cal a day and am now eating just a little over 2100, I was only on 1,000 a day doing a VLCD.
Which my doctor was on with, as I was using EAA with a spectrum of 18 and getting most of my bcaa I believe.
My question is;
Does too much exercise really decrease your weight loss goals, because the larger deficit of calories?
Thanks in advance and I look forward to hearing a reply
Hi Tyrel,
As I’m sure you’ve heard, learning balance is one of the keys to being successful at anything. This is true with diet and exercise. You have to balance your eating with the amount of exercise you do. Being too far out of balance in either direction isn’t good. So, if you want to exercise a lot make sure that your diet is in balance with that sans 20% for safe weight loss. If you don’t want to eat that much then reduce your exercise to bring things into better balance. Make sense? People think that using a VLCD is a shortcut but it really isn’t. They either slow your metabolism or the weight is quickly gained back. Slow and steady is the key to long-term success.
Hi, so my calorie results say for me to eat 2000 calories. I workout 6 days a week; burning between 400-500 calories each day. Is this accurate? So my net calories would be 1500-1600. I’m a 47yr old female; 5’7″, weigh 200lbs and body fat is 34%.
Hi Brett, If you entered your exercise level and selected “lose” then it’s already deducted 20% for fat loss so you wouldn’t make any additional subtractions.
I did….and thank you for the quick reply!
Hi Ted,
I’m sure you get this question a lot. I’m having a hard time choosing my correct activity level. I currently do 45 minutes of peloton spin (mainly climb classes some times HIIT hit and hills) 3 days a week. I also so 30 minutes on the elliptical 3 days per week in the mornings. There are 2 days out of the week where I combine both workout one in the AM and the other in the PM. My workouts are during Mon-Fri. Sat & Sun are my rest days. With that being said, Which activity level would you say that I am? I am looking to lose no more than 10 pounds and also build muscle.
I am 46 yo 145lbs.
My guess would be to chose “light activity” and “lose 10%”
Thanks in advance!
Rachel
Hi Rachel, your exercise is a bit mixed since your calorie burn from spin is greater than the elliptical. And then when you combine them you have an even higher day. Since you want to build muscle you’ll need to be more congruent with your daily energy expenditure. You could do a sedentary set and then add exercise calorie burn back in as you do it. This would give you more accuracy on a given day. Also, you’re doing a lot of lower body training but it seems working out your upper body is a bit lacking. You may want to consider adding some strength training in. See my calorie burn calculator for more help. Calories Burned and Activity Calculator
Ted,
I appreciate your response. I recently had arm surgery so this is the reason for the lack of upper body work. I’m going to give this macro’s counting a try!
Thanks again!
You’re welcome. That makes sense. Thanks for clarifying and all the best getting started.
Hi Ted,
Thank you for this information, it is very informative.
I am 45 years old, weigh 85kg and 174cm short :), I am looking to build muscle AND lose mid section fat (muffin top). I am on a strength and conditioning program , lifting reasonably heavy, 5 days per week.
I am a bit lost on how I should adjust my macros to achieve muscle gain AND fat loss.
What do you recommend?
Thanks in advance.
Braydon
Hi Braydon, You’re welcome and glad it’s useful for you. You have to be in a calorie deficit to lose fat so you would could start with “lose 10” but if you aren’t dropping the fat quick enough go for “lose” which is a 20% deficit. If you were a coaching client of mine, I would recommend starting at 20% since you have at least 5-10 kg to lose.
Hi Ted, I’m a breastfeeding 33 year old 174cm and 74kg with a fairly sedentary lifestyle at present. I’m wanting to lose 10kg slowly but maintain my milk supply. Where do I add the additional 500 calories recommended.
Thanks,
Kaitlin
Hi Kaitlin, Congrats on the birth of your new baby! You would divide them among your macros at the percentages given, but set the protein to “Moderate” first. Also start with 400 calories added in and increase only if there are changes to your milk supply.
Hi ted! my name is Sydney, 13 year old female, 172 cm, 70 kg, and i am very active. I play volleyball about 4 days a week, moderate strength training 3 days a week and i do cardio everyday and sunday is my off day. so i think that a lot of my weight is muscle but i also have stomach fat. I just started trying to count my macros and i don’t think that i have the correct portions because if i eat anything else i will be over the amount i should be… but at the same time i know i haven’t had enough calories. I also proabably shouldn’t be tracking calories either for my age but i just want to maintain a healthy lifestyle. So is there any suggestions you could give me?
Hi Sydney, Thanks for stopping by. It seems like the main thing you need to have in place is the correct energy balance for your energy output given all your exercise. Then you can establish a 20% calorie deficit for safe fat loss. All macro counting first involves estimating your TDEE. As far as macros are concerned you would want to make sure you are consuming adequate protein and carbs to support all your activity. If you need me to help get your numbers all set check out my coaching options. All the best!
Hi Ted really interesting! I am 154cm and weight 66kg… I lost 12Kg in a year and have now reached a plateau…I crossfit 6 days a week and am very active… I count my macros and eat about 1300cal divided in 20% carbs, 40% protein and 40% fat. I would like to loose more fat… I know I should change something to achieve fat lose because now I am stuck but need a little input on how to move fw.
Hi Marianna, You’re undereating. 1300 calories aren’t enough to support the intense exercise you’re doing as well as a healthy metabolic rate. I help people with this problem all the time and it’s pretty common. See here: https://healthyeater.com/eat-to-lose-weight and you can read Amanda’s story on my coaching page.
hi Ted
i’m bella i’m a femelle of 18 age i weight 38.4kg and my height is 160cm. I will be starting aerobic’s sessions next days which takes 2 hours every 5 days i basically spend my entire day in front of the computer and i eat only small snacks so what is the diet i should follow in purpose to gain weight !!!!
Hi Bella, You should start by calculating your maintenance macros with the intense exercise setting. Keep track of your progress and then make gradual increases based on what the data reveals.
should I have my protein set at maximum when I’m gaining or losing weight?
Hi Leon, Not necessarily. It depends on your fat mass to lean mass ratio and the type of exercise you do. Here’s a good article for more clarification. Top 20+ Protein Foods When Counting Macros
I weight train 4 days on 1 day off. Each weight training session last about an followed by a half hour of cardio. My goal right now is to burn fat and hold on to as much muscle as possible. The link you showed me said high protein if you’re average body fat. I’m currently 14-15% so is that considered average?
Calculate a rest day set and a workout day set. If you’re only 14-15% body fat you could do high or max.