Macro Calculator: A Complete Guide
What Are Macros?
Macronutrients (protein, carbs, and fats) are the building blocks of your diet. Our Macro Calculator helps you customize ratios for weight loss, muscle gain, or maintenance.
1. Understanding Macronutrients
Protein
4 cal/g. Builds muscle, repairs tissue. Aim for 1.2–2.2g per kg of body weight.
Carbs
4 cal/g. Primary energy source. Adjust based on activity level.
Fats
9 cal/g. Supports hormones and brain function. Never go below 20% of calories.
How to Use the Calculator
Enter Your Stats
Input weight, height, age, and activity level into the Macro Calculator.
Select Your Goal
Choose "Weight Loss," "Muscle Gain," or "Maintenance."
Customize Ratios
Adjust sliders for protein/carbs/fats based on the guidelines below.
2. Macro Plans by Goal
Weight Loss
Recommended Ratios
- Protein: 30-40% of calories
- Carbs: 30-40% of calories
- Fats: 20-30% of calories
Example: 1,500 kcal diet → 150g protein, 150g carbs, 50g fat.
Sample Meal
Breakfast: 3 eggs + 1 avocado + 1 slice whole-grain toast ≈ 30P/25C/20F
Muscle Gain
Recommended Ratios
- Protein: 25-35% of calories
- Carbs: 40-50% of calories
- Fats: 20-30% of calories
Example: 3,000 kcal diet → 225g protein, 375g carbs, 100g fat.
Sample Meal
Post-Workout: 1 scoop whey protein + 1 banana + 2 tbsp peanut butter ≈ 30P/40C/15F
⚠️ Macro Tracking Pitfalls
- Ignoring fiber: Aim for 25-30g/day for digestion.
- Overestimating activity level: Leads to excess calories.
- Fixed ratios: Adjust based on weekly progress (track body fat).