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.
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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.
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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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Hi guys,
Not new to macro tracking as I did it a while ago however wanting to get back on it for abit to lose some weight!
I’m still wanting to increase muscle however as I’m loving my weight training sessions as the minute.
I’m just confused whether I need to class my activity as light or moderate? I am someone an office worker, and mostly sedentary unless it’s a weekend if I fancy going out for a little walk or something and I weight train rather heavy If I can push my self/gym 5 times a week 🙂
Given the weight training frequency and intensity, I would set it to moderate. Another alternative is you could create two sets of macros. One for sedentary/light (for the days you aren’t working out), and one for moderate (for your workout days).
Oh nice super, more food 🤣 I thought I would’ve been lighter with me sat down most of the day! Thought so as I was similar last time!
This should still enable me to grow muscle yes? I’m starting to notice some mass now however the extra calories I’m just too uncomfortable so I need to lose any fluff!
Let’s be honest: Gaining muscle mass without gaining some fat at the same time is difficult. Experiment with different macro settings – such as ‘Maintain’ or ‘Lose 10%’ – the ‘Gain’ setting may be too much.
Hi Guys, I have been following lots of different programs with not so much success. Have done bulking n cutting phases with very little results. Due to my activity levels it seems online trainers are not getting my calories right.
I work in a warehouse picking loads from 5kg to 20kg six days a week 8 hr shifts. This involves all day walking, bending lifting carrying etc. Plus I train minimum 5 days a week. My goal is to gain muscle. My body Stats are Weight 160lbs Height 5’7 Age 29.
Please advise if IIFYM is right solution. Quite interested as theses guys promising free macros for life according to goals unlike other online trainers sending generic meal plans with very less support when you tell them you losing weight very quick etc. Also whats better option the IIFYM.COM or Macro Solution?
Hi Jaspal, we can’t answer for iifym.com, but with the Macro Solution we have worked with many clients with different goals. Our calculator is great for setting macros for most people, but we find where people have more unique needs, personal coaching is best. With your activity level is very high, and combined with the training will require much higher protein and calorie levels than most.
I understand that more calories are required when you add a work out. Would someone lose weight “quicker” if they did “not” up their calories on work out days / kept at sedentary calories?
We’ve found that this strategy (while sounding good) can backfire. The extra calories are the fuel for your workouts, and the workouts help to boost metabolism. So if you attempt to have low calories while still working out, this can backfire – leading to a more conservative metabolism.
Thank you
I’m going to give this a try!
Good luck Crin!
Thank you James!
Am I suppoused to track net carbs or total carbs?
You can do it either way, but if you track total carbs it gives you a bit of a buffer if you eat 30-40 grams of fiber a day. That way if you go over on your carbs, it doesn’t make an impact on your progress.
Hi, this macro calculator is great. I change my daily caloric intake based off my daily activity level. I track my nutrition utilizing My Fitness Pal which syncs with my polar watch to include my calories burned/excercise. My question is, should I add my calories burned/exercise to my daily caloric intake?? I’m not sure since the calculated daily caloric intake includes your level of activity based on calories burned.
Thank you,
Janell
As you’ve already included an activity factor, you don’t need to add in extra calories for exercise. Alternately you could calculate your macros as ‘Sedentary’, then manually add in your tracked calories burned. We cover this thoroughly in The Macro Solution
Hey Guys, So if anyone could lend a hand it would be awesome.
So I’ve been training for a bit. 4 years about & dedicated for competing since end of november. Use to have a trainer for a while & then went solo after we both agreed I was on a good streak & also funds.
I have a bikini competition coming up & I’m 6 weeks out April 21 & Another July 14 and my problem is I bulk easily but when it comes to leaning it’s slowly & cutting a little difficult but I’m getting there. I would like some advice on what to do & such.
I’m following a macro diet, Of course a few grams away here and there but pretty accurate. I use “My Fitness Pal which helps but as any other can be misleading.
According to the app I should be consuming:
**1,410 calories a day**
Considering I workout 5-6 days a week & Now starting 2x a days with cardio morning & 2nd workout weight training. It’s attempting to have me lose 2lbs a week.
For which I want to maintain my muscle mass & just lean for which I believe my vascularity & definition will come in which it has.
My lower tummy is a slight problem area just due to the giggle & not being tight. Pretty much my problems.
According to My Fitness Pal, I should be following these macros:
**Protein: 71g
**Carbs: 176g
**Fat: 47g
& Of Course it goes up if I do cardio or whatnot.
**Question on that is if it increases my caloric intake on cardio days should i follow it or stick with my original since I’m leaning?
Along with that though, I did some research & found it to be diff.
That due to the fact of working in the restaurant industry everyday & working out as much as I do, I should be following this Macro Plan according to my needs:
**1932 Calories
**Protein: 138g
**Fat: 55.2g
**Carbs: 469.2g
Not sure if it’s off though…
Seems odd!
I just want to know with the time I have & the progress I’ve made & my goals I’m trying to achieve….
**Which Macro Plan is closer to being accurate & especially with now trying to lean , tighten & shred….
**What steps should I take?
**What or how much should I be eating more of what to burn… etc etc
I lift heavy & eat well. No crap or anything just want to make sure I’m following my Macros accurately to get me to where I need to be.
Thanks In Advance, Just need some guidance since I’m of course nervous & lost at this point.
My current supplements I take are:
*Fish oil
*L-Arginine 500mg 2 capsules 3x a day
*Probiotic, NLA for her 14 strand
*Evolution Nutrition-Lean Mode 3 capsules 2x a day. 30 mins Before Breakfast & Dinner
*Fiber 3g, 2tsp (Post Workout in shake, Leg day or After Cardio Sesh)
***I know I should be taking more fiber not sure how much & etc etc
I will update my weight tomorrow but as of 2 weeks ago:
Pounds: 138 lbs (As of 2 weeks ago)., Goal:130lbs
& Apparently it’s saying I’m at a 26% Body Fat Percentage? Confused?
Currently:
Height 5’3,
Measurements:
Shoulder: 14″
Chest: 36 1/2″
Waist: 30
Hips: 38
Wrist Circum” 6″
Forarm Circum: 10″
Thank you for anything you can help with.
Ana
Hey Anna, You need to make sure you’re eating enough to support your lifestyle and exercise but then be in a 10-20% calorie deficit for fat loss. All things should be considered when factoring your TDEE i.e active job, workout calorie burn etc. If you make your calorie deficit too steep, you’ll risk losing your muscle mass.
Hi,
Ted’s reply is very generic, going into a competition, especially in bikini, you should not blindly follow a 10% deficit. You need to lower your carbs at the end of your shred, usually people will eat just chicken, asparagus, and the odd sweet potatoe during the last two weeks to really lean out. Still eating 5-6 meals per day but the meals are not fun. You should maybe try to get a meal plan from someone that knows about competitions and what is needed. It doesn’t have to be too expensive. But if you can’t pay for that, get inspiration from youtube, there are some great women that share their journey and what they eat and how they train to compete. Trust me, they do not add calories because they up their training, they’ll maybe have refeed days or meals but usually they are in a pretty heavy deficit to be able to be stage lean so to say. And 130 sounds a bit high if you’re only 5’3, but if you have a lot of muscle and you look even and your muscles are well defined, then you should be fine, but I know one woman from youtube, Kara Corey, she’s petite, only like 5’2 and when she’s on stage she’s down to 108lb with well defined musclemass. And she also has the problem area of fat on her lower abdomen, even when she’s superlean. Right now she’s not competing so you should look at her videos from 2016-2017, she also has good advise on reverse dieting and imbalances that might occur when you lean out for a competition. Hope this helps and wishing you all the best!
Thank you very much Jen!!
That deff. helped a bunch! Due to funds though and because of “Life”, The whole dieting and extreme training is emotional and can lead to being unhealthy if not followed in a good manner. With that being said, I dropped the April 21 show and instead will be shooting more realistically at the end of June and another in July. I’m tryin to be ready in 12 weeks which I believe should be alot better now and show ready then.
I will deff check Kara out on Youtube, Thank you so much!
And as for myself, My myself mass is high which is why my weight fluctuates so much.
I noticed I lost 2 inches on my bust and my hips but my butt is becoming more “pronounced”. Just my midsection, once again I went from 31.5 2 months ago, down to 29 and now 31″?
Could be the fact I stopped taking my fat loss “Evolution Nutrition Lean Mode”
It’s so frustrating but I think it’s just the fiber I take, along with probiotics and water, I might be retaining some water weight. I don’t touch table salt at all but during my meals while cooking i do add a little sea salt or himalayan maybe if i stop that.
So hard aswell everything pretty much has some amount of sodium.
But I’m redoing my diet and plan as we speak and here goes my 12 weeks. Wish me luck! Thanks you again. Much appreciated.
I want to have a good foundation of knowledge in nutrition and fitness. Been working out for more than a year and trying to eat healthy. I need a blueprint on what should I eat and what kind of workout is best for me. What should I do? Hire someone to help me?
How can you calculate body fat percentage? Do you have to go to a doctor for that?
Hi Stephanie. We also have a calculator for that. I recommend the caliper method. Use it here.
How will I know how much fat / carbohydrate each food has?
Most people use a food tracking app like MyFitnessPal to help with this. Here’s an article that will help also.
I need some help I do crossfit 5x a week and have two rest days on the weekend what do you all suggest as my activity level because i do not know how to calculate my calories burned in weight lifting and apparently my apple watcg doesn’t either.
Hi Ashley, You should do two sets of macros; a rest day set and an exercise set. CrossFit generally burns 350-500 calories per hour for most women. It depends on your height and the intensity of your WOD. Generally, 400 calories is a pretty safe average. Some days you may burn a little less, others a little more. Selecting moderate on the calculator should get you pretty close to that.
I’m a 55 year old female about a year into menopause, I am very active in various fitness modalities and assumed I was eating pretty healthily, however, over the past year, I have slowly gained about 10 pounds and noted it primarily in my mid section. current fitness regime does not seem to be assisting in reduction in weight or body measurements. so I am looking more closely at nutrition in combination with a fitness program to help in boosting my metabolism and getting this weight under control. I am new to Macro tracking so any advice would be appreciated
these were my results from the Macro calculation
1488 calories ; 180g carbs ; 99g Protein ; 41g fat
Hi Lauren, I’m glad you’re interested in counting macros. Make sure you calculate a rest day set and an exercise day set. And make sure you have factored your exercise properly. The metabolism is boosted by eating properly in conjunction with exercise.