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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
Katherine Paula is a recognized nutritionist and certified dietician who is willing to promote a healthy lifestyle via her nutritional guides
Tim is a certified sports medicine and fitness expert, with extensive experience in nutrition, fitness, and workout methodologies.
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.
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.
Enhance your approach further by using our calorie calculator to calculate the number of calories present in your flexible dieting schedule.
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!
To calculate macros, follow the below-mentioned steps:
Rather than dragging yourself into this calculation, use the best macro calculator for weight loss to precisely tailor your nutritional intake.
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.
Allocate Carbs and Fats:
John’s Macros are:
For additional insights, refer to the source Healthline.
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:
For Muscle Gain:
Optimistic studies depict that your macronutrient ratio doesn’t directly influence weight loss. The AMDR (Acceptable Macronutrient Distribution rates) are:
Ketogenic recommendations advise macronutrient distributions as: