Smart Calculator

Macro Calculator

Macro Calculator

This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions.

Macro Calculator
Modify the values and click the calculate button to use

ages 18 - 80

cm
kg
Macro Results
Your daily macronutrient breakdown

Enter your details and click Calculate Macros to see your macros

What are Macronutrients (Macros)?

In the context of health and fitness, macronutrients are most often defined to be the chemical compounds that humans consume in large quantities that provide bulk energy. Specifically, they refer to carbohydrates, proteins, and fats. Some definitions also include water, air, calcium, sodium, chloride ions, and some other substances, along with more typical macronutrients, since they are needed in large quantities by the human body. In this calculator, we only calculate daily carbohydrate, protein, and fat needs.

Protein

Proteins are organic compounds comprised of amino acids, and are one of the types of macronutrients. Amino acids are essential to a person's well-being, and there are certain amino acids that can only be obtained through diet. These amino acids are typically referred to as "essential amino acids," and are obtained by humans and other animals through the consumption of protein.

Carbohydrates (Carbs)

Carbohydrates, often referred to as simply "carbs," are compounds that are typically classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate, while starch and fiber are complex carbohydrates. Glucose is a monosaccharide and is one of the key sources of energy for humans, as well as other animals.

Fat

Fats are molecules that are comprised primarily of carbon and hydrogen atoms. Common examples include cholesterol, phospholipids, and triglycerides. Although fats, in the context of nutrition, are typically viewed as unhealthy, they have both structural as well as metabolic functions, and are a necessary part of the human diet.

Important: The results above are a guideline for more typical situations. Please consult with a doctor for your macronutrient needs if you are an athlete, training for a specific purpose, or on special diet due to a disease, pregnancy, or other conditions.

How to Use This Calculator

Step-by-step guide to get accurate results

1

What is the Macro Calculator?

The Macro Calculator Online helps you track daily macronutrients — protein, carbohydrates, and fats — based on your age, weight, height, activity level, and personal goals. Whether your goal is weight loss, muscle gain, or maintenance, this free tool provides precise daily macro targets to guide your nutrition plan.
2

What Are Macronutrients and Why Are They Important?

Protein

Supports muscle repair, growth, and overall body function.

Carbohydrates

Provide energy for workouts, brain function, and daily activities.

Fats

Essential for hormone production, brain health, and nutrient absorption.
3

How Does a Macro Calculator Work?

Calculate Total Daily Energy Expenditure (TDEE)

Your Basal Metabolic Rate (BMR) multiplied by an activity factor determines total daily energy needs.

Set Your Goal

Weight Loss: Calorie deficit | Muscle Gain: Calorie surplus | Maintenance: Balanced intake.

Determine Macro Ratios

Weight Loss: 40% protein, 30% carbs, 30% fats | Muscle Gain: 30% protein, 50% carbs, 20% fats.

Adjust for Diet Preferences

Keto: Low carbs, high fats | Vegan: Plant-based protein | Intermittent Fasting: Adjust meal timing while keeping totals consistent.
4

Macro Calculator for Specific Goals

Weight Loss

Higher protein, moderate carbs, lower fats — helps preserve lean muscle.

Muscle Gain

Higher protein and carbs — supports muscle growth and recovery.

Maintenance

Balanced macros — maintains current weight and energy levels.
5

Diet-Specific Considerations

Keto

Keep carbs very low (5–10%) and increase healthy fats.

Vegan

Use plant proteins such as lentils, beans, and tofu.

Intermittent Fasting

Track total daily macros within eating windows.
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Limitations of Macro Calculators

Estimates Only

Results vary depending on metabolism, health conditions, and lifestyle.

Not a Medical Substitute

Always consult a healthcare provider or dietitian before major dietary changes.

Variations by Diet

Different diet types (keto, vegan, bodybuilding) may shift macro ratios.

Frequently Asked Questions

How do I calculate my daily macros?

Your macros are calculated from TDEE, fitness goal, and macro ratio. This Macro Calculator does the math for you automatically.

How many carbs, proteins, and fats should I eat for weight loss?

A common ratio is 40% protein, 30% carbs, 30% fats, but activity level and diet type matter.

Can macros help with muscle gain?

Yes, a surplus with higher protein and carbs supports growth and recovery.

What is the difference between calories and macronutrients?

Calories measure energy. Macros (protein, carbs, fats) are the nutrients that provide those calories.

Can I use a macro calculator for a vegan or keto diet?

Yes, the calculator can be customized for vegan, keto, or intermittent fasting plans.

How accurate are macro calculators?

They’re generally accurate within 5–10%, but personal metabolism and lifestyle affect actual needs.

Can macros change based on activity level?

Yes, active people require more protein and carbs, while sedentary individuals need fewer calories.

Is this tool suitable for seniors or athletes?

Yes, it adjusts recommendations based on age, activity, and performance goals.

Can I get a printable macro plan?

Yes, some calculators provide downloadable or printable daily macro plans.

How can I adjust macros for different diets?

You can modify ratios for keto, vegan, bodybuilding, or fasting while keeping calories aligned with goals.