Macro Calculator
Calculate your optimal macronutrient distribution for your goals
Macro Calculator
Calories
2,507
Daily calorie target
Protein
112g
1.6g/kg (0.7g/lb)
Carbs
327g
52% of calories
Fat
84g
30% of calories
Macronutrient Distribution
Protein
18%
112g
Carbs
52%
327g
Fat
30%
84g
Meal Planning Guide
Protein Sources
- Chicken breast
- Lean beef
- Fish
- Eggs
- Greek yogurt
- Protein powder
Carb Sources
- Rice
- Potatoes
- Oats
- Fruits
- Whole grains
- Legumes
Fat Sources
- Avocados
- Nuts & seeds
- Olive oil
- Butter
- Fatty fish
- Cheese
Note: These calculations provide estimates based on standard formulas and may vary based on individual factors. Consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have any health conditions.
Understanding Macronutrients
Macronutrients are the nutrients your body needs in large amounts to function properly. They provide energy (calories) and are essential for growth, metabolism, and other bodily functions. The three main macronutrients are protein, carbohydrates, and fats.
The Three Macronutrients
Protein
Essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. Provides 4 calories per gram. Found in meat, fish, eggs, dairy, legumes, and protein supplements.
Carbohydrates
The body's primary energy source. Provides 4 calories per gram. Found in grains, fruits, vegetables, and dairy. Includes fiber, which is important for digestive health and satiety.
Fats
Essential for hormone production, nutrient absorption, and cell function. Provides 9 calories per gram. Found in oils, nuts, seeds, avocados, and fatty fish. Includes essential fatty acids that the body cannot produce.
Why Macronutrient Balance Matters
The right balance of macronutrients is crucial for:
- Energy levels - Proper fuel for daily activities and exercise
- Body composition - Building muscle and managing body fat
- Hormonal balance - Supporting optimal hormone function
- Recovery - Repairing and rebuilding tissues after exercise
- Overall health - Supporting immune function and disease prevention
Macronutrient Ratios by Goal
| Goal | Protein | Carbs | Fat | Notes |
|---|---|---|---|---|
| Weight Loss | 30-35% | 40-45% | 25-30% | Higher protein to preserve muscle |
| Maintenance | 25-30% | 45-50% | 25-30% | Balanced approach for health |
| Muscle Gain | 30-35% | 45-50% | 20-25% | Higher carbs for energy and recovery |
Strategies for Hitting Your Macros
Meal Planning
- 1Plan meals around protein sources first
- 2Include a variety of colorful vegetables
- 3Choose whole, minimally processed foods
- 4Prep meals in advance when possible
Tracking Tips
- 1Use a food scale for accuracy
- 2Log meals before eating them
- 3Be consistent with tracking methods
- 4Don't forget to track oils and condiments
Flexibility
- 1Aim for weekly averages, not daily perfection
- 2Allow for occasional treats and social events
- 3Adjust portions based on hunger and activity
- 4Listen to your body's signals
Remember that macronutrient ratios are guidelines, not strict rules. Individual needs may vary based on activity level, metabolism, and personal preferences. The most important factor is finding a sustainable approach that works for you.
Frequently Asked Questions
What's the difference between macros and calories?
Calories are a measure of energy, while macros (macronutrients) are the nutrients that provide those calories. Protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram. Tracking macros helps ensure you're getting the right balance of nutrients, not just the right number of calories.
How do I know if I'm getting enough protein?
The general recommendation is 1.6-2.2g of protein per kg of body weight (0.7-1g per lb) for active individuals. Signs you might need more protein include slow recovery from workouts, frequent hunger, and difficulty maintaining muscle mass. The calculator above will help you determine your optimal protein intake based on your goals.
Should I track net carbs or total carbs?
For most people, tracking total carbs is sufficient. Net carbs (total carbs minus fiber) is primarily relevant for those following very low-carb diets like keto. Fiber is important for health and should be included in your daily carb intake. Aim for at least 25-30g of fiber per day.
How important is timing my macros?
For most people, total daily intake matters more than timing. However, some timing strategies can be beneficial: consuming protein and carbs around workouts can enhance performance and recovery, and spreading protein intake evenly throughout the day (every 3-4 hours) may optimize muscle protein synthesis.
What if I can't hit my macro targets exactly?
Don't stress about hitting your macros exactly every day. Aim to be within 5-10% of your targets, and focus on weekly averages rather than daily perfection. The most important factors are consistency over time and finding an approach that works for your lifestyle.