Macro Nutrient Calculator
Calculate Protein, Carbs, and Fats for your fitness goals.
What is a Macro Calculator?
A Macro (Macronutrient) Calculator is a nutritional tool designed to help you determine exactly how much Protein, Carbohydrates, and Fats you should eat per day to achieve a specific fitness goal. Whether you want to lose body fat ('Cut'), gain muscle mass ('Bulk'), or stay the same weight ('Maintain'), the balance of these three nutrients is scientifically critical.
Calculations start by estimating your TDEE (Total Daily Energy Expenditure), which is the total number of calories you burn in a day including exercise. We then adjust this number based on your goal: extracting ~500 calories for weight loss or adding ~300 calories for muscle gain. Finally, we break these calories down into macro splits.
Protein is prioritized (typically 2g per kg of body weight) to preserve muscle mass. Fats are calculated next (typically 0.9g per kg) for hormonal health. The remaining calories are allocated to Carbohydrates, which provide the fuel for your workouts. This method, often called 'If It Fits Your Macros' (IIFYM), is widely considered the most effective way to change your body composition while enjoying a flexible diet.
This calculator removes the guesswork. Instead of blindly following a generic '2000 calorie diet', you get a personalized roadmap tailored to your body weight and specific physiological needs.
1How to Use
- Enter Weight: Input your current body weight in kilograms (kg).
- Select Goal: Choose 'Cut' (Lose Fat), 'Maintain' (Keep Weight), or 'Bulk' (Gain Muscle).
- Calculate: Click 'Calculate Macros' to process the formulas.
- View Calories: The top number is your Total Daily Calorie Target.
- Follow Breakdown: The three colored cards below show exactly how many grams of Protein (Red), Fats (Yellow), and Carbs (Green) to eat daily.
★Key Features
- TDEE-Based Formulas: Uses weight-based metabolic approximations for quick baselines.
- Goal-Specific Adjustments: Automatically subtracts or adds calories based on 'Cut' vs 'Bulk'.
- Muscle-Sparing Protein: Prioritizes high protein intake (2g/kg) to protect muscle during weight loss.
- Hormonal Health Fats: Ensures fat intake doesn't drop below healthy levels.
- Simplified Interface: No complex surveys—get numbers based on key metrics instantly.