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macro Calculator

Macro Calculator

This online macro calculator helps you to estimate daily caloric consumption for your body. Now you could get instant details about your diet according to your age, gender, and activity levels involved in your daily routines.

Age Years








Your Primary Goal

Choose Activity Level

Meals per Day:


Body Fat % Click to Calculate

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Add Macro Calculator to your website through which the user of the website will get the ease of utilizing calculator directly. And, this gadget is 100% free and simple to use; additionally, you can add it on multiple online platforms.

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Download Macro Calculator App for Your Mobile, So you can calculate your values in your hand.


In fact, consuming healthy is more than just counting calories. If you truly require a balanced diet, then you have to intake a variety of nutrients that give your body energy and assist your digestive system work. The best way is to keep eye on what you are consuming, both to shed weight or just stay healthy, to track your macronutrients.


Thus, our team provided a simple but best macro calculator for weight loss. Our calculator can provide you an answer to the question “what should my macros be.” Insert a few basic parameters, the calculator shows your optimal macronutrients and calories. You can use your results with macro counting or flexible dieting/IIFYM (If It Fits Your Macros) to lose fat or gain muscle.

Do it RIGHT NOW and track Weight Loss Progress with this Macro Calculator Free

Our Macros Calculator is FREE to use for everyone. In just a minute you can calculate Macronutrients values keeping in view your gender, height, weight, and age as well. If you are in middle of weight loss, these macronutrients ratios and values will give you some confidence and if you have just started the weight loss and stay fit mission then this macronutrient calculator going to be your gadget in this mission.

Facts About This Tool:

Well, this advanced version of macronutrients calculator will assists an individual with the following terms:

  • I want to maintain weight
  • I want to accelerate weight loss
  • I want to lose fat
  • I want muscle gain

Once you find your macros, the calculator allows you to manually divide that numbers into protein, fats, and carbs regarding your goal!

How to Use:

The calculator is very easy to use as it is fully loaded with a user-friendly interface with accuracy!

  • First of all, you have to enter your age in years
  • Very next, you ought to select your gender from the drop-down menu
  • Then, there is a need to enter your height, it can be either in ft/inches or in cm
  • Right after, you ought to enter your current weight, it can be either in lbs or in kg
  • Then, you have to choose your primary goal from the drop-down menu
  • Very next, you have to choose your activity level from the drop-down menu
  • Then, you have to choose your exercise days/per week from the drop-down menu
  • Then, choose the formula from the drop-down menu, our calculator allows you to calculate your macros according to Revised Harris-Benedict, Mifflin St Jeor, and Katch-McArdle equations
  • Once done, then hit the calculate button to get your results

Note: The calculator shows your calorie intake per day, and divides these calories into macronutrients (protein, fats, and carbs) grams per day, and also shows sugar and saturated fat intake grams per day.

When you choose the Katch-McArdle equation for calculating your macronutrients, you also need to add your body fat% into the designated field of this calculator.

What Are Macros?

Whatever we eat daily in our meal comprises of three major nutrients or “macros” often termed as macronutrients. These macronutrients are Fat, Carbohydrates or simply Carbs and Protein. In every food, these macronutrients are there in specific ratio. Some of the foods have more carbs like rice and potatoes while others may have more protein like chicken.

Remember that each macronutrient provides different health nutrition benefits:

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

These macros are basically the energy sources and ratio of these three macros is very important. In fact, every diet plan is based on a certain ratio of these macronutrients. For example, the most popular diet plan these days is KETO Diet and KETO diet is based on more fats and less of carbs.


what are macros

Why Macros are Important?

In order to successfully calculate macros (macronutrients), it is essential to know what they are and even why individuals need different macronutrient ratios than others.

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

Protein – Keep Muscle, Feel Fuller, & Makes You Consume Less:

When it comes to building muscle, protein is referred to as a chief macro. Usually, protein is not used by your body for fuel and provides the ‘building blocks’ for new muscle mass. When you aim to shed weight, protein can help you to feel fuller and even assist you to lose more fat – and keep more muscle mass.

Studies depict that proteins are vital for processes like immune function and the building of tissues, cell signaling, hormones and enzymes. Several studies recommended that proteins comprise 10-35% of your total calorie intake. However, these recommendations are vary depending on body composition goals, age, health and more.

Fats – Hormones and Health:

In straight forward words fat is essential. Remember that all of your body major hormones have fat as their backbone. Our body needs fat for energy and critical functions that includes hormone production, body temperature maintenance, and nutrient absorption.

Though typically, macros for fat loss recommendations range from 20 to 35% of total calories, many individuals get success by following a diet higher in fat. But, fat intake is utmost important as it is so calorific. However, you can calculate macros for fat loss with the ease of our best free macro calculator for weight loss and muscle gain.

Carbs – Muscular fuel:

Carbohydrates (Carbs) include starches, fibers, and sugars. Experts depict that most types of carbs get broken down into blood sugar, or glucose that your body either uses for immediate energy (stores as glycogen).

Carbohydrates provide 4 calories per gram – and generally it make up the largest portion of individual’s calorie intake. Carbs play a vital role when you are doing any sort of physical activity. Basically, first you spend the energy from carbs, it doesn’t matter which moves you do – specifically, when the intensity of your activity is maximal or sub-maximal.

That’s why our best macronutrient calculator variations all consist of a choice for whether you want a higher/lower carbs intake.

How to Calculate Macros (IIFYM)?

If you get started on the IIFYM (if it fits your macros) diet, then the first step is to calculate your macros.

Most individual use the free IIFYM calculator, but here we are going to tells you how to calculate your macros manually.

You simply have to follow the following; here I will use my macro intake as an example to tells you how I calculate my macros for weight loss:

  • First, you should have an idea about how many calorie you consume (or want to consume) per day. I consume roughly 2,300 calories each day
  • Very next, you have to compute your ideal ratio. I like to consume about 50% carbs, 25% fat, and 25% protein
  • Right after, you have to multiply your total daily calories by your percentages
  • Finally, you have to divide your calorie amounts by its calorie-per-gram number

Now, here I’m going to depict that how I would calculate my calories for each macronutrient:

  • Carbohydrates (carbs): 2,300 x 0.50 equals 1,150. I consume 1,150 calories worth of carbohydrates per day
  • Protein: 2,300 x 0.25 equals 575, so I consume 575 calories worth of protein
  • Fats: 2,300 x 0.25 equals 575. Also, I consume 575 calories comprised of dietary fat

To determine the actual gram amounts:

  • Carbs (4 calories per gram): 1,150 divided by 4, it means 287.5 grams of carbs
  • Protein (4 calories per gram): 575 divided by 4, it means 143.75 grams of protein
  • Fat (9 calories per gram): 575 divided by 9, it means 63.8 grams of fat

However, if you don’t like math, don’t fret, if it fits your macros calculator is best option that do the math for you!

Plan Your Diet with Macro Calculator

If you want to find out “what should my macros be?” then this fat loss macro calculator free will help you find macronutrient ratio and macro percentages, you need to have in your diet. Counting macros is very important if you want to design a diet plan for you. Or you can simply compare the already designed diet plan if it fits your macros.


Calculating macros is the first step in your weight loss, weight maintain or muscle gain mission. Calculate macros using this best free macro calculator for fat loss which is free to use and then search for the diet plan that fits your macros need.


plan your diet with macro calculator

Why you should learn your Macros?

Studies reported that macros are something that supplies all of the calories you consume. Counting macros allows an individual to balance his/her nutrition and control calorie intake at the same time.

How much you consume (calories) directly impacts on weight, what you consume (macro balance and nutrition) directly impacts the type of weight that you carry, and your body composition.

That’s why learning to balance your macros is immensely important – it can support better appetite control, athletic performance, energy levels, and improved mood and even helps in fat loss or muscle growth. Additionally, learning your optimal macronutrient ratio for weight loss or stay healthy can also give some flexibility in your meal plan. Well, just enter the values into the above macronutrients calculator for calculating your macros instantly.

Your Activity Level is Important to Calculate Macros for Weight Loss

If you have used this Free Macro Calculator for weight loss, you would have seen the last question which is about your Activity Level. You have to select here the option which will tell us how active is your routine. We have given here 5 activity levels to choose from. If it was a little confusing for you to choose any, let us help you by explaining these levels so you may choose the best match to calculate macros for weight loss or muscle gain.


• Sedentary

Choose a sedentary option from the Activity Level if you are very less active and mostly doing a desk job where you sit all day. And even after office you don’t have any sports activity. Rather you love to reach home, eat dinner and sleep to get ready for the next day.


• Light Active

You are light active if you are doing a job which involves a little standing and moving activity like Teacher, Professor, Supervisor, Actor or Host, etc. If you do a desk job and also go out with friends to hang out, then you can also choose this activity level while calculating macros.


• Moderately Active

This option is for the people who are involved mostly in standing and moving in their daily routine. If you are waiter, table server, nurse, trainer or any job where you spend most of your time in sanding or walking around. You can also choose this level to calculate macros using the macro calculator if you are light active but you also go for a long walk for at least 40 minutes.


• Very Active

You fall in the category of a very active person if you are doing some job which involves a lot of physical activity like farming, mining, construction, and jobs involving weight lifting. You will also fall in this category if you are light or moderately active whole day but you also manage to get time for an hour of hiking and trekking.


• Extremely Active

People who are extremely active may not have to worry about weight loss or even may not have time to use this macro calculator. These are rare people involved in sports which demands very high physical activity like going gym, training, etc. Mountain climbers and professional trekkers also fall in extremely active category.

How to Meet Your Macros Needs?

It’s all depending on macronutrient ranges – those counting macros you may need to add or reduce foods that are rich in carbs, fats or proteins.

For Example:

An individual transitioning to a macronutrient rang 35% fat, 25% protein, and 40% carbs may need to replace some of their carbs with healthy sources of fats, and protein.

The following are healthy foods for each macronutrient.

There are some foods that are high in more than one macronutrient and may fulfill different macro needs.


  • Grains
  • Whole-wheat pasta
  • Whole-grain bread
  • Starchy vegetables – winter squash, and potatoes
  • Fruits including, bananas, berries, pineapple and apples
  • Beans, lentils and peas
  • Milk and yogurt


  • Egg whites
  • Meats
  • Poultry
  • Fish
  • Shellfish
  • Tofu
  • Milk and yogurt
  • Protein powders


  • Egg yolks
  • Olive and avocado oils
  • Butter
  • Nuts and nut butters
  • Coconut oil and coconut flakes
  • Avocado
  • Full-fat milk and yogurt
  • Full-fat cheese
  • Flaxseeds and chia seeds
  • Fatty fish including salmon and sardines

Macronutrient Percentages:

In fact, the proper macronutrient (macro percentages) based on the level of your carbs, fats, and proteins. However, these levels are varying, depending on your goals. For adults, the best carbs ratio is 30-70%, protein ratio 10-35%, and fat ratio 20-35% of the total food intake but there are differences, which based on your goals.

Choose Goal Carefully While Counting Macros

Macronutrient values you calculate using macros calculator for weight loss mainly depends upon your goal. By default, the goal is set on “Fat Loss” because this is what most people want. More than weight, people want to lose fat because it’s fat that disfigures your body. But if you are still in figure then you can choose different goal like loss 10% weight or you may choose “maintain” to keep in the same figure and weight. If you have joined gym to gain muscles, then you can also choose “Muscle Gain” as your primary goal while calculating macros using macro online calculator.

What Is the If It Fits Your Macros (IIFYM) Diet?

IIFYM, or “If It Fits Your Macros,” is a type of flexible dieting that assist individuals to shed weight without feeling overly restricted. The IIFYM diet has been originally taken into accounts by fitness enthusiast Anthony Collova when he became frustrated with traditional dieting approaches.

IIFYM makes a new approach on dieting as it focuses on macronutrients rather than calories.

Macros or Macronutrients are contains four types of food molecules that human body can break down for energy. But, only three types of macronutrients are tracked in If It Fits Your Macros (diet).

  • Protein
  • Carbohydrates
  • Fat

Alcohol is said to be the fourth macronutrient that contains 7 calories per gram, but keep in mind, it is not included in the IIFYM diet.

Following the IIFYM, or “If It Fits Your Macros diet is very simple as it requires only a few steps:

  • Calculating your macros: such calculations are accounts to find how many grams of carbs, protein, and fat an individual need per day in order to meet his/her weight goals
  • Meeting your macros: Once an individual know about his/her macros, then he/she just need to stay within them per day. However, food intake is tracked and adjusted as required.


Typically, IIFYM (if it fits your macros) diet is used for individual who seeking optimal way to lose weight – but can be modified for individuals who want to gain weight as well.


How to track macros?

Tracking macros doesn’t mean calculating macros – they both are different from each other. Experts reveal that your macro numbers aren’t helpful for you, it you don’t account them to use.

“Tracking macros” is the process of logging all your meals throughout the day and breaking down your macro ratio – the process ensure you that you are consuming according to your goals. It sounds scary, but no worries more; our best tracking macros app helps you to track your macros for weight loss calculator free!

How long does it take to lose weight counting macros?

In fact, healthy weight loss can look different for every person as it depends on metabolism, fitness level, and other individual differences. Most can expect to shed around 0.5 percent to 1 percent of their body weight per week. If you aims to shed your extra pounds, then enter few parameters into the above macros calculator for weight loss to get your macros needs.

Do Macronutrients Matter?

Everybody have different opinion on this. Some individuals think that only calories count, while others believe that distribution of nutrients does matter.

Few other people argue that manipulating macro levels is a successful technique for both shedding fat and even for gaining muscle.

How many macros should I eat?

Weighing and tracking you’re your food is essential as it helps to ensure that you are meeting your macros. Experts recommended that an individual need to stay within 5 or 10 grams for each macronutrient for the best results.

What are best macros for weight loss?

Optimistic studies depict that your macronutrient ratio doesn’t directly influence weight loss. The AMDR or Acceptable Macronutrient Distribution Rages are 10–35% of your daily calories from protein, 20–35% from fats, and 45–65% from carbs. When it comes to lose weight, you ought to find a ratio you can stick with, keep eyes on healthy foods and consume fewer calories than you burn.

How quickly can you build muscle counting macros?

Remember that same like weight loss, gaining muscle isn’t something that happens overnight. And, the rate at which an individual can add lean mass may vary from one individual to the next.

Studies depict that for most people gaining 0.5 to 1 pound of weight per week indicates a fairly quick rate of HEALTHY WEIGHTY GAIN. And, for women, the rate of muscle gain might be even slower.

How do I calculate my macros for building muscle?

You just have to begin with protein and work from there to compute your macros for carbs and fats.

  • To attain your protein macros, you ought to multiply your bodyweight in lbs x 1.25. That number refers to grams of protein. To find protein calories, you have to multiply the number of grams by x 4
  • Then, the remaining calories/grams will be divided evenly between fats and carbs after protein

Apart from such manual calculations, you just have to enter the values into our best macro calculator for muscle gain, to find your macros for muscle gain.

What are the popular diets that employ a macro-based approach?

The following diets are employing a macro-based approach or a form of it.

  • If It Fits Your Macros (IIFYM) diet
  • ketogenic (keto) diet
  • paleo diet
  • Weight Watchers

Micros vs. Macros:

With the beginning of each word you can have an idea what they may mean. Well, come to the point, “Macro” comes from the Greek word “macros” that means “large.”

Nutritionally, macros are often measured in grams like grams of proteins or fat. You can find many macros-based diets that classify macronutrients in three ways:

  • Carbohydrates
  • Fats
  • Protein

When it comes to “Micro”, this word also comes from the Greek word “micros” that means “small.”Nutritionally speaking, micros are much smaller measured values. However, the most micronutrients measured in milligrams or even micrograms.

Micronutrient examples include, but they are not limited to:

  • calcium
  • folate
  • iron
  • vitamin B-6
  • vitamin B-12
  • vitamin C
  • vitamin E
  • zinc

Remember that most macronutrient foods are loaded with different micronutrients. However, most individuals would not use micronutrient diet approach as it would be quite difficult to measure and track. Thankfully, you come to know about the micros vs macros, read on to explore more!

What are the benefits of IIFYM Diet?

Following the “If It Fits Your Macros (IIFYM)” diet has several benefits, especially over traditional dieting approaches:

  • IIFYM diet Can Be an Eye-Opening Experience
  • IIFYM diet assists you to achieve your weight loss goals
  • No foods are forbidden on IIFYM diet
  • IIFYM is flexible diet approach and even easier to stick to

Do macros really matter for weight loss?

Experts depict that to lose weight, you still ought to intake a fewer calories than you are burning. Remember that getting your macros at every single meal will make that easier by reducing crashes and cravings, and insulin spikes.

What should macros be on keto?

Typically, the keto macros ratio is 5% carbohydrates, 70% fats, and 25% protein. You can try an online macro calculator keto if you are stick with keto diet and want to reach your macronutrients goals corresponding to keto diet plan. Remember that when the structure of your macros changes, your body will enter a state known as ketosis.

Do macros matter when counting calories?

There are few ways in which macro counting is similar to old-school calorie counting. In fact, each macronutrient consists of a specific amount of calories per gram. Carbs and protein has 4 calories per gram, and fat has only 9 calories per gram. So, when it comes to counting macros, you have to control your calories too.

Why did IIFYM diet call Flexible Diet?

IIFYM or If it fits your macros is also said to be flexible diet as there is rules to this type of dieting that say “no ice cream” or “no bread.” If it fits in your macros for the day, then quit worrying and feel guilt-free about consuming your food. That’s the reason why it is called flexible dieting approach.

Is it better to count macros or calories?

However, all three macros or macronutrients are made up of calories. But, human body accounts those different types of calorie to use in different ways. No doubt, counting calories can assists you to lose weight. And, counting macros can assists you to lose weight, get lean, build muscle, and have more energy.

What is the most filling macronutrient?

Studies depict that protein is the most filling macronutrient. It assists to changes the levels of several satiety hormones such as ghrelin and GLP-1.

What are the major micronutrients?

There are five major micronutrients that plays a vital role in maintaining immune function, these are:

  • vitamin B6
  • vitamin C
  • vitamin E
  • magnesium
  • zinc

Is sugar a micronutrient or macronutrient?

Macronutrient – sugar indulge in the category of main components such as Macronutrients.


The calculator-online.net makes no claims of the accuracy of the information that mentioned-above. And, the results that you get by this macros calculator free are just estimations and accounts for just informational purposes. If you don’t from where to start, then you have to consult with Medical EXPERT!


From Wikipedia, the free encyclopedia – List of macronutrients – These are the Macronutrients that provide energy – (Carbohydrates, Protein, Fats) – Macronutrients that do not provide energy – Fitness and bodybuilding (refer to macronutrients ratio)

Recently updated from the source of wikihow – co-authored by Claudia Carberry, RD, MS Master’s Degree, Nutrition, University of Tennessee Knoxville – how to count macros – Counting Macros on Food with Labels – Counting Macros on Food Without Labels – Adjusting Your Macros

From the Source of healthline – Written by Gavin Van De Walle, MS, RD – The Best Macronutrient Ratio for Weight Loss (Evidence Based) – Calories Vs Macros – Calorie vs Calorie – Diet Quality – Macro Ratio

From the source of verywellfit – By Laura Dolson Medically reviewed by Richard Fogoros, MD – Macronutrients 101 – How Protein, Fat, and Carbohydrates Fuel Your Body – How to Balance Macronutrients – The 3 Primary Macronutrients

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