Macro Calculator
Calculate your daily macronutrient needs
Calculator
Use a TDEE calculator to find your daily calorie needs
How to Use
Calculate your daily macronutrient needs
Enter your stats
Input weight, height, age, and gender
Set your goal
Choose fat loss, maintenance, or muscle gain
Select activity level
Choose your exercise frequency
Get macro targets
See daily protein, carbs, and fat in grams
Macro Calculation Formula
Protein: 0.7-1g × body weight (lbs) Fat: 0.3-0.4g × body weight (lbs) Carbs: Remaining calories ÷ 4
Set protein first (muscle preservation), then fat (hormone health), carbs fill remaining calories.
Frequently Asked Questions
Macros (macronutrients) are protein, carbohydrates, and fat - the three nutrients that provide calories. Protein builds muscle (4 cal/g), carbs provide energy (4 cal/g), fat supports hormones (9 cal/g). Balancing macros optimizes body composition and performance.
Common starting ratios: Balanced (40/30/30 carbs/protein/fat), Low-carb (25/40/35), Keto (5/25/70). For muscle gain, aim for 1g protein per pound of body weight. Adjust based on goals, activity level, and how your body responds.
0.7-1g of protein per pound of body weight (1.6-2.2g per kg) is optimal for muscle building. A 180 lb person needs 126-180g protein daily. Spread intake across 4-5 meals for best absorption. More than 1g/lb shows diminishing returns.
Calorie-wise yes, but practically no. Protein has the highest thermic effect (burns more during digestion). Carbs spike insulin differently based on type. Fat is most calorie-dense. For body composition, hitting protein targets matters most.