Free Macro Calculator

Determine the exact ratio of Protein, Carbohydrates, and Fats to reach your specific physique goals.

Don't know your TDEE? Use our Calorie Calculator first.

What is a Macro Calculator?

While calorie counting dictates how much weight you lose or gain, counting macronutrients (macros) dictates what kind of weight you lose or gain. A macro calculator breaks down your total daily calories into the optimal scientific ratio of Proteins, Carbohydrates, and Fats required to preserve lean muscle mass while burning body fat.

How We Calculate Your Macros

  • Protein (1g / lb): High protein intake is critical. It maximizes muscle protein synthesis (building) and protects against muscle breakdown (atrophy) when eating in a caloric deficit.
  • Dietary Fat (0.4g / lb): Essential for hormone production (like testosterone) and joint health. We ensure you hit this minimum baseline to stay healthy.
  • Carbohydrates (Remainder): The body's primary energy source. Once protein and fat requirements are met, we fill the remaining calorie budget with carbs to fuel high-intensity workouts and recovery.

FAQ: How strict do I need to be?

For maximum flexibility, we recommend "If It Fits Your Macros" (IIFYM). Focus primarily on hitting your protein target and staying within your total calorie limit. Your split of carbs and fats can fluctuate slightly from day to day depending on what foods you prefer to eat, as long as overall calories remain controlled.