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macro Calculator

Macro Calculator: Count Your Macros For Flexible Dieting

Enter values and select fitness goal to find how many calories & macronutrients your body needs.

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Disclaimer:This macro calculator is created to serve as a guide for diet planning. The results of this tool are just estimations and should not be considered as medical or nutritional advice. Consider the information as a starting point and consult with a nutritionist for personalized advice.

Table of Content

Research and Development

Developed By: 
Katherine Paul
Katherine Paul

Katherine Paul

Katherine Paula is a recognized nutritionist and certified dietician who is willing to promote a healthy lifestyle via her nutritional guides

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Verifies By Medically Reviewed By:
Tim Paul
Tim Paul

Tim Paul

Tim is a certified sports medicine and fitness expert, with extensive experience in nutrition, fitness, and workout methodologies.

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Based on Research by:

Bernard J Venn, Macronutrients and Human Health for the 21st Century.

Gemma Brufau, Nuts: source of energy and macronutrients.

Sameer Fatani, Differential vascular dysfunction in response to diets of differing macronutrient composition.

Owen J. Kelly, Utilizing Dietary Nutrient Ratios in Nutritional Research: Expanding the Concept of Nutrient Ratios to Macronutrients.

This free macro calculator helps to find essential macronutrient (Fats, Carbs, and Protein) requirements of a person based on age, height, gender, weight, and meals per day. Additionally, It also tailors precise calorie intake for achieving flexible dieting goals. 

Whether your goal is weight management, muscle building, fat loss, or overall well-being, this macronutrient calculator stands as a valuable tool for both women and men.

What Are Macronutrients (Macros)?

Whatever we eat daily in our meal comprises three major nutrients or “macros” often termed as macronutrients. They are Fat, Carbohydrates (Carbs), and Protein. 

Macronutrients are a necessary part of human nutrition because they support various bodily functions and overall health. They contain essential vitamins and dietary minerals such as copper, iron, iodine, Vitamin A, etc for the body.

what are macros

How Many Calories Does Each Macronutrient Have?

  • Protein has 4 calories per gram
  • Carbohydrates have 4 calories per gram
  • Fat has 9 calories per gram

Enhance your approach further by using our calorie calculator to calculate the number of calories present in your flexible dieting schedule. 

Why Macros Are Important?

Each type of macro plays a distinct and crucial role in supporting various physiological functions. 

However, each of the different macros is important for various reasons, read on!


  • Cellular Structure: Essential component of cell membranes, contributing to their structure and function
  • Hormone Production: They enhance the hormone production that is necessary for bodily functions


  • Metabolic Functions: Macronutrients (proteins and body fats) play a crucial role in the metabolic processes of the body. They facilitate chemical reactions and help to absorb vitamins
  • Muscle Maintenance And Growth: Protein helps to repair and in the growth of the tissues 
  • Immune System Support: Macronutrients play a key role in the production of antibodies and other immune system components of the body


  • Energy Source: Carbohydrates, proteins, and fats provide essential energy to the body for the physical activities that we perform daily
  • Brain Function: Carbohydrates are the main source of energy for the brain 
  • Weight Management: Having a balanced amount of macronutrients helps to lose weight, gain, or maintain a specific weight 

How To Calculate Macros?

To calculate macros, follow the below-mentioned steps:

For Weight Loss:

  • Calculate your basal metabolic rate (BMR)
  • Determine your calorie needs with the help of the Revised Haris-Benedict equation, Katch-McArdle, or Mifflin-St. Jeor equation. For ease, use a TDEE calculator
  • Create a calorie deficit
  • Now set your protein intake (25-35% of total calories)
  • Divide the remaining calories between carbohydrates (45-65%) and fats (20-35%)
  • Right after, you have to multiply your total daily calories by your percentages
  • Finally, you have to divide your calorie intake by the calorie-per-gram number

Rather than dragging yourself into this calculation, use the best macro calculator for weight loss to precisely tailor your nutritional intake.

For Muscle Gain:

  • Determine your BMR and estimate calorie needs
  • Make a calorie surplus (usually 300-500 calories)
  • Define a protein intake (25-35%)
  • Allocate the remaining calories between carbohydrates (45-65%) and fats (20-35%)
  • Multiply these percentages by the total daily calories
  • Divide the calorie amount by the calorie-per-gram number to convert calories into grams

For Maintenance:

  • Know the BMR and calculate the caloric needs of your body 
  • Set a protein intake (20-30%)
  • Assign the remaining calories to carbohydrates (45-65%) and fats (20-35%)
  • Multiply total daily calories by your macronutrient percentages
  • Now divide the number of calories by their corresponding gram values


John determined his Total Daily Energy Expenditure (TDEE) as 2,500 calories per day. He sets a caloric target of 2,000 calories by incorporating a 500-calorie deficit. John decides on 30% of calories from protein and chooses a 50-30 split between carbs and fats. Calculate macros for weight loss. 


Protein Intake:

  • Protein intake: 2,000 * 0.30 = 600 calories from protein
  • Protein intake = 600/4 = 150 grams (1 gram of protein is approximately 4 calories)

Allocate Carbs and Fats:

  • Carbohydrates = 2,000 * 0.50 = 1,000 calories or 250 grams (1 gram of carbs is approximately 4 calories)
  • Fats = 2,000 * 0.30 = 600 calories or 67 grams (1 gram of fat is approximately 9 calories)

John’s Macros are:

  • Calories: 2,000
  • Protein: 150 grams
  • Carbohydrates: 250 grams
  • Fats: 67 grams

For additional insights, refer to the source Healthline.


What Is A Good Macro Ratio For Fat Loss or Muscle Gain?

The ideal macro ratio can vary depending on the age, weight, activity level, and metabolism of a person. 

Take a look at the following recommended macro ratios:

For Fat Loss:

  • Carbohydrates: 45-65% 
  • Proteins: 20-35% 
  • Fats: 20-35% 

For Muscle Gain:

  • Carbohydrates: 45-65% 
  • Proteins: 25-35% 
  • Fats: 20-35% 

What Are Best Macros For Weight Loss?

Optimistic studies depict that your macronutrient ratio doesn’t directly influence weight loss. The AMDR (Acceptable Macronutrient Distribution rates) are:

  • 10–35% of your daily calories from protein
  • 20–35% from fats
  • 45–65% from carbs

What Is The Best Macro Ratio For Keto?

Ketogenic recommendations advise macronutrient distributions as:

  • Fats:70-80%
  • Carbohydrates: 5-10%
  • Proteins: 10-20%


Other Languages: Calculadora De Macros, Nährstoffrechner, Calcolo Macronutrienti, Calcul Macro, Kalkulator Makroskładników, Makrolaskuri, Makro Hesaplama, マクロ栄養素 計算