🥗 Macro Calculator
Calculate daily protein, carb, and fat targets
Use our Calorie Calculator to find your TDEE
How Macro Targets Are Calculated
- 1Your TDEE (total daily energy expenditure) is calculated from your stats and activity level.
- 2A calorie target is set based on your goal (deficit for fat loss, surplus for muscle gain).
- 3The calorie target is split into protein, carbs, and fat based on your chosen ratio.
- 4Protein and carbs provide 4 calories per gram; fat provides 9 calories per gram.
- 5Daily gram targets for each macronutrient are displayed.
About Macro Calculator
Calculate your daily macronutrient targets for protein, carbs, and fat based on your goals. Supports weight loss, maintenance, and muscle gain with customizable ratios.
Frequently Asked Questions
What is a good macro ratio for weight loss?
A common starting point for weight loss is 40% protein, 30% carbs, and 30% fat. Higher protein helps preserve muscle mass during a calorie deficit. Adjust based on your preferences and results.
How much protein do I need per day?
For active individuals, 0.7 to 1 gram of protein per pound of body weight is a solid target. Sedentary individuals can aim for 0.5 to 0.7 grams per pound.
Do I need to hit my macros exactly?
No. Being within 5-10 grams of each target is close enough. Consistency over time matters much more than hitting exact numbers on any single day.