Macro calculator – How to calculate Macronutrients the right way

The 4 different types of macronutrients

Table of Contents

A Macro Calculator is an online tool that allows you to track and discover your macronutrient intake. 

Figuring out your optimal daily calorie intake and macronutrient breakdown can be confusing. How much protein, carbs, and fat should you eat daily to reach your goals, whether losing weight, gaining muscle, or maintaining your current physique? Enter the macro calculator – your new nutrition BFF!

This nifty online tool takes the guesswork of calculating calories and macros. Just input details like your weight, activity level, and fitness aims, and it will crunch the numbers to determine your ideal daily amounts of protein, carbs, and fat, plus total calories.

The calculator accounts for factors like your lifestyle, exercise routine, and body composition to tailor macro targets to your unique needs. So ditch the generic formulas and let the macro calculator find your perfect macronutrient ratio and daily calorie needs. Read on to learn how this tool can help optimize your food intake for success!

Key Takeaways

  • A macro calculator is an online tool that allows you to track and determine your ideal macronutrient intake based on your goals, stats, and activity level.
  • Macros (protein, carbs, fat) are the main macronutrients that provide calories and energy to our bodies. Calculating your macros is important for dieting success.
  • The calculator uses info like your height, weight, and fitness to estimate your total daily energy expenditure (TDEE) and recommended macro split.
  • It breaks down how many grams of each macro you should eat daily to reach your weight loss, muscle gain, or maintenance goals.
  • You can adjust the recommended macro ratios to find what works best for your body and lifestyle. The calculator provides a customized starting point.
  • Tracking macros precisely is less important than adjusting to find your optimal amounts through experimentation. Stay within 10g of targets.
  • Consider separate macro plans for training days (more carbs) vs. rest days (less carbs). Adjust as needed over time.
  • Focus on hitting your protein, carb, and fat goals rather than trying to “fill out” extra calories. The totals will balance out.
  • Use a macro calculator to take the guesswork out of planning your diet and discovering the ideal macronutrient breakdown for you.

What is a macro calculator?

This macro calculator is a comprehensive tool that can work as your dieting companion. After providing some basic information, such as your current level of fitness and goal weight, you will get a weekly detailed diet plan based on your macros intake.

Counting macros is crucial to flexible dieting; your macro calculation will determine your success. A poorly calculated macro ratio leads to loss of muscle mass and a lack of progress in fat loss goals. It can even make you gain weight! But everything will become much easier with the right calculator and macro calculator tips.

The macro calculator, also known as the ‘free macro calculator,’ was created to show you what your correct calorie intake and macro breakdown should look like based on your goals. It’s a diet calculator that allows you to find the right way to eat for yourself. So, let’s get into it!

If you’re new to the whole Macro diet and flexible dieting world, you may wonder where I start. How do I calculate my Macros? What are ideal body macro ratios?


What are Macronutrients (Macros)?

Main food groups macronutrients

Macronutrients, or “macros,” are the building blocks of nutrition. You probably know them better as carbohydrates, protein, and fat. Macros are the components of food that provide us with calories (or energy).

Macronutrients are the three main types of food energy that your body needs in the most significant amount. They include protein, carbohydrates, and fats.

“Body Composition” macronutrient calculator: how to correctly calculate macronutrients?

The most important thing to remember when calculating your macronutrients is that this isn’t an exact science. You’ll need to use a calculator and experiment with various amounts until you find what works best.

For example, suppose you’re starting with a weight loss goal. In that case, it’s generally recommended that you start at 20% protein and 50% carbohydrates while only eating as much fat as necessary to feel full (the rest of your calories will come from protein and carbs). If this ratio doesn’t work for you, you can increase or decrease it until it does.

For example:

If 20% protein isn’t enough for you and causes hunger pangs, increase the amount of protein in your diet by 5-10%. If 50% carbohydrates make you feel bloated or tired after eating them, lower the amount by 5-10% until they’re no longer causing side effects.

How many macros should I eat? Macronutrient calculator: how to calculate macronutrients the right way

The short answer is that you must create a diet that fits your lifestyle and body type. The long solution involves understanding macronutrient ratios, counting calories, and knowing how much protein, carbs, and fat you need.

Macronutrients are the main components of food that provide energy to our bodies. They are carbohydrates, proteins, and fats. The ideal percentage of each depends on your goals and activity level. For example, you need more carbs if you’re active than someone who doesn’t exercise as often. Or if you’re trying to lose weight, you might want to increase your protein intake while reducing fat intake.

Why are macronutrients essential?

Macro is short for macronutrients. A macronutrient is one of three nutrients we consume: Protein, carbohydrates, and fats. Each macro has a specific caloric value per gram:

Carbohydrates = 4 calories/gram

Protein = 4 calories/gram

Fats = nine calories/gram

“Fat Loss” macronutrient calculator

If you’re trying to lose weight, a macronutrient calculator will help you find the right amount of protein, carbohydrate, and fat.

The reason is that each macro will affect your body differently. If you want to lose fat, you will want to eat more protein and fewer fats and carbohydrates. If you’re looking to gain muscle, you will want to eat more protein, carbohydrates, and fewer fats. So, how do we calculate the right amount of macros for you? First, we must figure out your maintenance calories (the calories required to maintain your current weight). We then multiply that number by a percentage based on your goal (fat loss or muscle gain) to get

Macronutrients are your body’s fuel to keep you moving throughout the day. Each macronutrient has a different role to play in your body:

Protein contains amino acids, which build muscle, other tissues, enzymes, and hormones. Protein also helps repair muscles after exercise and aids in recovery.

Carbohydrates provide glucose, which is used by cells for energy. Glucose is essential for fueling the brain and central nervous system.

Fat provides essential fatty acids and fat-soluble vitamins A, D, E, and K. Fatty acids help support healthy skin and hair, insulate your body, and protect vital organs from damage.

Macro calculator - Assortment of healthy protein source and body building food

“Healthy Food” macronutrient calculator

The macronutrient calculator is a tool that allows you to determine how many calories you need to consume and what foods you need to eat to reach your desired weight.

The macronutrient calculator is based on the following principles:

A calorie deficit is needed to lose weight. This means burning more calories than you take in through food and drink.

Macronutrients are the nutrients required by the body in large amounts. These include protein, carbohydrates, and fat. Carbohydrates provide energy for the body and are found in starchy foods like bread, pasta, rice, and potatoes. Protein helps build muscle mass and repair tissues in the body.

Fat also provides energy but has many other functions, such as storing vitamins A, D, E, and K and being a source of essential fatty acids (omega-3 and omega-6).

“Lose Weight” macronutrient calculator

The Lose Weight Calculator considers all three macronutrients and allows you to choose how many calories you want to consume for each one. This will help you determine how much of each type of food you need daily to meet your calorie goal.

For example, if you are trying to lose weight and you want to take in 2,000 calories per day, we would recommend having 40 percent carbs (800 calories), 30 percent protein (600 calories), and 30 percent fat (600 calories).

Counting macros macronutrient calculator: how to calculate macronutrients the right way

Counting macros helps keep track of how many grams of protein, carbs, and fat you should eat each day. This ensures that your diet provides enough nutrients for your body’s daily needs while keeping your calorie intake within a healthy range for weight loss or maintenance (depending on your goals).

The amount of each macronutrient you need depends on your gender, age, height, weight, and activity level. The following calculator will help you determine the number of calories and grams of protein, carbs, and fat you should aim for each day. It also gives you an idea of how much water you should drink daily!

Healthy protein

Healthy proteins are natural substances comprised of amino acids and are among the types of macronutrients. Amino acids are essential to a person’s health, and there are specific amino acids that can just be gotten through diet. These are typically called “crucial amino acids” and are obtained by humans and other animals through healthy protein intake.

There are many sources of protein, both animal (meat, dairy products, and so on) and plant-based (beans, vegetables, nuts, seeds, etc.). Likewise, people often use healthy protein supplements to construct muscle mass. Although healthy protein is a necessary part of the human diet plan, just like many points, moderation is essential. There are additionally much healthier and unhealthier proteins.

Healthy proteins consist of:

  • Soy.
  • Beans.
  • Nuts.
  • Fish.
  • Skinless fowl.
  • Lean beef.
  • Pork.
  • Low-fat dairy products.

Unhealthier proteins consist of:

  • Fried meats.
  • Processed meats (deli meats, sausages, fast-food hamburgers, etc.).
  • High-sugar yogurts.
  • Refined healthy protein bars.
  • Numerous cheeses.
Healthy Food Best Sources of Carbs on a wooden background

Carbs (Carbohydrates)

Carbohydrates, commonly referred to as just “carbs,” are substances typically categorized as sugar, starch, or fiber. Sugar is the simplest type of carb, while starch and fiber are ex-carbohydrates. Carbs are commonly additionally categorized based on the number of saccharides that rise them: monosaccharides, disaccharides, oligosaccharides, and polysaccharides.

Monosaccharides and disaccharides are usually referred to as “straightforward carbohydrates,” while oligosaccharides and polysaccharides are “complex carbohydrates.”

Glucose is a monosaccharide and is just one of the crucial power sources for humans and other pets. Numerous microorganisms, including people, can not quickly metabolize polysaccharides like cellulose. However, it can still provide them with critical dietary fibers that assist digestion.

Way too many carbohydrates in the form of sugar (typical in processed foods) can have adverse health impacts. Yet, more intricate carbohydrates (from veggies, fruits, whole grains, vegetables, and so on), specifically those that provide dietary fibers, are advantageous and needed for the human body.

Healthy vegan fat food sources, omega3, omega6 ingredients - almond, pecan, hazelnuts, walnuts, olive oil, chia seeds, avocado, coconut


Fats are molecules that are comprised primarily of carbon as well as hydrogen atoms. Typical instances consist of cholesterol, phospholipids, and also triglycerides. Although fats are generally viewed as unhealthy in the context of nourishment, they have both structural and metabolic functions and are a needed part of the human diet regimen. They are also highly energy-thick and have the most reliable energy storage space.

Fats are commonly categorized based on the bonding of carbon atoms in terms of dietary fats considered referenced fats include several types of fat:

Generally, saturated and trans fats are considered harmful fats, while monounsaturated, polyunsaturated, and omega-3 fatty acids are considered much healthier and much better fat resources for the body.

Basic recommendations from the Dietary Guidelines for Americans for 2015-2020 include entirely avoiding trans fats, limiting saturated fat consumption to comprise less than 10% of calories consumed daily, and preferably changing saturated fats in the diet regimen with monounsaturated and also polyunsaturated fats.

Macro calculator nutritional information concept. hand use the magnifying glass to zoom in to see the details of the nutrition facts from food - Calorie Calculation Tool

Daily Calorie Demands

The variety of calories an individual requires to consume daily is mainly based upon various elements consisting of height, weight, age, and task degree, together with whether the individual intends to keep, lose, or gain weight. The values calculated are based on 2 formulas for estimating a person’s Basal Metabolic Rate (BMR) or relaxing daily energy expense (RDEE). Once the BMR or RDEE is determined, they are increased by an activity factor to estimate daily calorie demands.

The Mifflin-St Jeor Formula is a commonly adopted equation that calculates BMR mainly based on physical attributes such as body weight and height. The Katch-McArdle Formula calculates RDEE, which takes lean body mass into account. The Katch-McArdle Solution can be much more accurate for leaner people and their body fat percentage.

Based on the above aspects, an average individual might need to consume anywhere from 1600-to 3000 calories a day. The referrals are usually higher for guys (2000-3000) than women (1600-2400), and a raised task level requires more calories, while a less active individual would undoubtedly call for less.

As carbohydrates, proteins, and fats give virtually the whole energy demands of the human body, their everyday needs can be calculated based on the daily caloric requirement. The values returned by the macro calculator are an estimate based upon standards and standards given by several institutions, such as the American Dietetic Association, Centers for Condition Control and Avoidance, World Health Organization, and much more.

Macro calculator - The 4 categories of macronutrients

What is Macro Calculator?

A macro calculator is a simple tool that helps you find out the right amount of calories and macronutrients (like proteins, fats, and carbs) to eat daily.

The calculator is based on your age, height, current weight, and activity level.

Whether you want to lose weight or gain muscle mass, you can use this calculator or be in good shape. Considering your goal, this tool will help you determine the ideal number of calories you should consume each day. It also calculates the number of calories burned per day based on an estimate of your metabolic rate.

Flexible dieters design the macro calculator. If It Fits Your Macros (IIFYM) is another name for flexible diet programs. The full kind of IIFYM is if it fits your macros. Macros are brief for macronutrients, as well as they are defined as substratum made use of to generate power in the body. Carbohydrates, fats, and healthy proteins are macronutrients. The total caloric amount for food is determined by adding all the macronutrient quantities.

Main macronutrient Macro calculator food groups

What Are The Right Macros For You?

Every person has a different metabolic rate and will lose or gain weight at different rates depending on how many calories they consume. To lose weight, you need to be in a caloric deficit; to gain weight. It would help if you were in a caloric surplus.

The ideal macros for you depend on your goals and body type. If you want to reduce fat, aim for 25% protein, 25% carbs, and 50% fats. If you want to increase muscle mass, aim for 40% protein, 40% carbs, and 20% fat.

While these are general guidelines, the best way to calculate accurately is by consulting a medical professional or fitness coach who can help you set your macros based on your goals and body type.

The right macros are based on your individual Total Daily Energy Expenditure (TDEE).

Our macro calculator defaults at the best macro ratio that’s proven to work for most individuals. You ought to attain your goals by making use of the default setup. However, there is nothing incorrect with adjusting this ratio if needed. Perhaps you’re an endomorph and do far better with fewer carbs. Or, you probably only have one kidney and need much less protein. You can readjust the macros to ideal degrees directly with a bit of math, described thoroughly here.

A simple guide of Macronutrients analysis for Macro calculator

How are the macros determined?

The protein ratio is evaluated at 0.825 grams per extra pound of body mass. Fats are considered a quarter of day-to-day energy expenses. Carb is calculated from the rest. Daily energy expense is determined by weight, height, exercise output, and age.

Food high in protein sources

How to Determine the Right Daily Protein Amount?

Setting healthy protein to Modest readjusts the ratio to 65 grams per pound of body weight. This is appropriate for less active people or people with higher body fat portions.

High is suitable for active people with moderate strength training and an ordinary body fat percentage.

The maximum will undoubtedly be ready at 1 gram/ lb. This is ideal for those intending to acquire weight/muscle mass and do intense training.

Healthy Eating Plate applying the macronutrient ratio - Macro calculator

How to use Our Macro calculator?

Initially, it would help if you chose the gender. After that, compose age, and choose a future goal. The next objective has four alternatives to choose from.

Fat Loss

For those who intend to drop weight safely and also fast. Puts people in a twenty percent calorie shortage.


Made for those who prefer to maintain their current weight. This option help is consuming to a macro degree.

Muscular tissue gain

This option is suitable if you want to increase your muscle mass fast. This can also be used by those who want to gain weight. This alternative shows a twenty percent calorie surplus.

10% drop weight.

This choice is for those who wish to shed 10 % and intend to build muscle mass. Puts you in a ten percent calorie shortage.

After it, you have to input your height and weight.

You can choose from dishes per day which have four choices:

  • 2 meals per day.
  • 3 meals per day.
  • 4 meals each day.
  • 5 meals per day.
  • ALL.

Then there is an alternative to changing protein; 3 options are provided: Reduced, Typical, and High.

Composed labels of nutritional facts and micronutrients

Using the Macro Calculator to Measure Daily Fat Quantity.

Fats are evaluated by 30% of everyday energy expenditure. Most people succeed with This healthy and balanced moderate amount and is based on recommendations by nutritional guidelines. When selecting foods that contain fat, concentrate on obtaining predominately healthy and balanced fats as part of that 30%.

Using The Macro Calculator To Measure Daily Carb Quantity.

After calculating protein and fat, the calculator appoints the remainder of your calories as carbohydrates. This generally causes a modest amount of carbs in the variety suggested for many people. Carbs fuel your body and exercise and are the body’s preferred energy resource. Many individuals originating from the “low carb” type of weight loss might feel like this calculator measures carbohydrates on the high side. Nevertheless, this is a moderate quantity of carbs according to valued nutritional guidelines. The notion that sugars create weight gain or avoid weight loss when eaten about your TDEE has been exposed.

When should you calculate your macronutrient consumption?

When you are slim yet want to be slimmer:

If you determine your macronutrient intake, you can track what you eat and drop a couple of pounds of fat.

A due date to fulfill:

Whether it’s an image shoot or any friend’s wedding and you intend to reduce weight, however, you have much less time on your hand. You can use the macro calculator to change your diet according to your objective weight.

It’s difficult to control your appetite:

The cravings for chips or chocolate ice cream can substantially damage your diet plan and, side by side, raise your weight. This way, you cannot take in the essential macronutrients and balance them. If you calculate your macronutrient intake, you can intend your meals and steer clear of these food cravings, reducing your hunger.

The idea of just how much healthy protein to take in isn’t clear:

Most individuals aren’t well aware of how much protein to consume and have the wrong idea. To suggest how much healthy protein to eat, you must utilize a macro calculator as individuals often tend to take in carbohydrates and fats more than proteins.

When you are a macronutrient veteran.

Knowing which diet you need to eat with the limit of each macronutrient, you have understood that balancing your lifestyle according to healthy consumption makes using a macro calculator ineffective.

Measure Daily Calories - Total Daily Energy Expenditure Calculation Tool (TDEE)

Why can’t I count calories?

Tracking calories while focusing on healthy food sources and the general equilibrium can work! Your weight will gradually change if you remain in a good shortage or surplus. Nevertheless, counting macros helps focus on each macronutrient, which can be conveniently tailored around specific training designs and goals. Whatever you do, do not merely reduce your calories significantly. Count them and assume that’s the be-all, end-all option. For many people, solely taking a calorie-conscious technique may lead to the same old yo-yo diet catch, where they feel fatigued, denied, and diminished. I’m sure that wasn’t your plan when tidying up your nourishment.

Guide of Macronutrients and Micronutrients for Plants

Do I need to be 100% accurate?

When it pertains to calories, complete accuracy is a misconception. So don’t sweat it. Within 10 grams of your target, healthy protein and carbohydrate intake is sufficient. This will undoubtedly enable versatility and a much-needed remedy for overanalyzing your intake. If, for example, your goal is 250 grams of carbs, anywhere within 240-260 grams is OK. The deviation is an adjustment of 40 calories at most in either direction. This isn’t anything to fret about.

On the other hand, fat is more significant than twice as calorie-dense as healthy protein and carbs, containing 9 calories per gram versus 4. To limit excess calorie intake, maintain your fat intake within 5 grams of your goal. If, for example, your fat goal is 60 grams, anywhere between 55-65 grams will be enough. This, too, will result in just a minor difference of 45 calories.

How should I track my macros?

Track your macros in any way that helps you. Applications can be convenient, most of which enable you to track your consumption on the go. Most have a high-nutrient food database to help you find any food. Some even include a barcode scanner, assisting you in guaranteeing every meal you consume is trackable.

Fresh vegan food

Should I track my Vegetables?

Many vegetables contain little calories (leaving out starchy veggies like peas, potatoes, and corn), so many individuals support including them in your macros. However, they still have calories and carbs, so there’s a debate either way. My referral consists of a handful of non-starchy veggies, at least three dishes.

Don’t count that quantity; continually do your best to get it at every meal. If you pick to have more than one dish serving, count the carbs from the servings to keep calories in check. For instance, 1 cup of pasta squash has 7 grams of carbohydrates. If you plan to have 3 portions of one dish, count carbs from the second and 3rd cups. In this case, you would undoubtedly count the squash as 14 grams of carbohydrates for the meal.

Main macronutrient food groups

Should my macros coincide daily?

This is where you get points as an individual. Many experts argue that macros are the same, regardless of the day’s training, to keep food preparation and intake simple. Sure, this might save you a couple of minutes, but on the other hand, your caloric requirements are most likely to vary on a day of rest than on a hard training day.

Does it take that much more time to consider 100 grams of wild rice? Most likely not. You probably do not need various macro splits for every day of the week, but I advise setting apart between training and off days. On days when you don’t educate, you will certainly not have as great a demand for carbs since you’re using up much fewer calories. Cutting back on carbohydrates will undoubtedly assist in more appropriately straightening your nourishment and training, mainly when weight reduction is the goal. I recommend cutting down carbohydrates by 30-50 percent while maintaining healthy protein and fats constant.


  • Carbohydrates 250 grams.
  • Protein 185 grams.
  • Fat 70 grams.
  • Calories 2,370.


  • Carbohydrates 125 grams.
  • Protein 185 grams.
  • Fat 70 grams.
  • Calories 1,870.

After Fulfilling my macros, should I fill the remaining calories?

This happens at all times. Say your everyday calorie objective is 2,500 calories, and hit your macros with 110 calories. Don’t worry about “filling out” those extra calories. Focus on the macros, and the calories will certainly level in time. Each day’s food options will undoubtedly influence the complete calories eaten, but this distinction differs daily. For example, taking in an offering of olive oil will provide you with 15 grams of fat; nonetheless, taking in 15 grams of fat from the peanut butter will certainly likewise give you trace amounts of healthy protein and carbohydrates and 80 added calories.

This calorie difference usually functions over time when including food options in your day. Tomorrow’s mild shortage will be smoothed over at work by tomorrow’s mild unwanted. There’s no need to “complete” continuing to be calories. The same applies if you discover you exceed your predetermined calorie goal.

Man received delicious pizza. Enjoy your meal. Cheat meal concept. Pizza favorite restaurant food.

Can I still have a cheat dish?

Among the significant rewards of following an If It Fits Your Macro (IIFYM) strategy is that you can eat a  combination of nutrients and your favorite deals. So practically, you can indulge daily in a slick of cake or an item of chocolate. Nevertheless, it can be a nice mental breather not to track macros for a meal every so often. For ideal development, particularly during a weight-loss stage, limit these “free meals” to when every few weeks or once a month. That might appear limiting, yet remember that you can consume anything you intend to each day as long as you watch. That counts for lot!

Key and a note on a wooden table - It's Up To You

The rest is up to you.

Despite whether you’re trying to shed or gain weight, your objective must be to target no higher than an adjustment in weight of 1 percent of your body weight per week to optimize the change to your body composition.

This implies that a 155-pound female focused on weight loss must aim for no more than 1.5 extra pounds weekly to decrease the threat of muscle mass loss. A 170-pound male attempting to gain weight must similarly aim for no greater than 1.7 extra pounds each week to minimize fat gain.

With these details in mind, make adjustments of 300-500 calories as soon as your weight management has been delayed to keep you on track for your goal weight.  Most of the time, the best approach is to keep protein consumption the same (if sufficient) and adjust carbs and fat to help you tweak your numbers.

​​IIFYM isn’t a set-in-stone system like Atkins or Weight Watchers. It’s an individual approach that’s exploded in the online age, and as such, there are numerous methods to approach it as there are foods in the store.

Sure, you can slip into analysis paralysis. However, this method is meant to be satisfying! Remember to be sincere and track consistently, and you’re set for success.


1. How does a macro calculator work?

A macro calculator determines your daily macronutrient needs based on factors like age, weight, activity level, and goals to help you achieve optimal nutrition.

2. What are macronutrients?

Macronutrients are nutrients that provide energy and are necessary for growth, metabolism, and overall health. They include carbohydrates, proteins, and fats.

3. How do I calculate my macronutrient needs?

To calculate your macronutrient needs, use a macro calculator that takes into account your age, weight, activity level, and goals to provide personalized recommendations.

4. Can a macro calculator help with weight loss?

Yes, a macro calculator can help with weight loss by providing you with customized macronutrient targets that support your calorie deficit and promote fat loss.

5. Are macro calculators suitable for everyone?

Macro calculators are generally suitable for most individuals. However, it’s always best to consult with a healthcare professional or nutritionist for personalized advice.


Tracking and hitting your ideal macros is the key to dieting success, whether your goal is fat loss, muscle gain, or maintenance. This handy macro calculator removes the guesswork by providing customized macronutrient targets based on your stats and goals. Simply input your details, and it will break down the optimal grams of protein, carbs, and fat you should aim for daily.

The calculator gives you a starting point – you’ll still need to experiment to find the perfect macro split for your body. But now you’ll be armed with macro numbers tailored to you, not just generic formulas. So ditch the macro confusion, try the calculator, and start tracking those macros! With the right amounts dialed in, you’ll be rocking your fitness goals in no time.