Macro Calculator
Free Macro Calculator to determine your daily protein, carbohydrate, and fat needs. Calculate macros for weight loss, muscle gain, or maintenance with adjustable split ratios.
About This Calculator
Macronutrients — protein, carbohydrates, and fat — are the three primary sources of energy your body needs to function properly. Getting the right balance of these macros is essential for achieving your fitness and health goals, whether that involves weight loss, muscle gain, or weight maintenance. Our daily macro calculator takes the guesswork out of meal planning by computing precise gram targets tailored to your unique body and lifestyle.
The calculator uses the Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest. It then multiplies your BMR by your selected activity factor to estimate your Total Daily Energy Expenditure (TDEE). Once your daily calorie needs are known, the calculator applies your chosen macro split — balanced, low-carb, high-protein, or keto — to determine how many grams of protein, carbohydrates, and fat you should consume each day. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram.
This macronutrient calculator is suitable for anyone looking to optimize their nutrition: fitness enthusiasts tracking muscle gain, individuals pursuing weight loss through a calorie deficit, athletes needing precise carb timing, or those following a ketogenic or low-carb lifestyle. The results include a doughnut chart showing the calorie composition of your macros and a bar chart comparing grams side by side.
Regional Notes
India: Many Indians follow vegetarian or plant-based diets. Good protein sources include lentils (dal), chickpeas, paneer, soya chunks, and Greek yogurt. Carb sources like rice, chapati, and millets (ragi, jowar, bajra) should be factored into your targets. The keto split can be challenging for those reliant on rice-based meals.
US: The USDA Dietary Guidelines recommend 10-35% of calories from protein, 45-65% from carbs, and 20-35% from fat. Many Americans exceed the upper end for fats and refined carbs; using the balanced or high-protein split can help realign intake with guidelines.
UK: The British Nutrition Foundation and NHS Eatwell Guide suggest protein should make up around 15% of energy, carbs 50%, and fats no more than 35%. Registered dietitians in the UK often recommend a protein intake of 1.2-1.6 g per kg of body weight for older adults to prevent sarcopenia.
Features:
- BMR and TDEE calculation using Mifflin-St Jeor equation
- Four macro split options: balanced (40/30/30), low-carb (20/40/40), high-protein (30/40/30), and keto (5/25/70)
- Daily protein, carbs, and fat in grams
- Calorie breakdown by macronutrient
- Doughnut chart for calorie composition and bar chart for gram comparison
- Metric and imperial unit support
- Shareable URL with all input parameters
Frequently Asked Questions
What are macronutrients?
Macronutrients are nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). They provide energy and are essential for growth, metabolism, and bodily functions.
What is the best macro split for weight loss?
A balanced split (40% carbs, 30% protein, 30% fat) is often recommended for sustainable weight loss. Low-carb splits (20% carbs) can be effective for rapid initial weight loss. The key is creating a calorie deficit while maintaining adequate protein to preserve muscle.
How do I calculate my macros?
First calculate your BMR using the Mifflin-St Jeor formula, multiply by your activity factor to get TDEE, then apply your desired macro split. Protein and carbs provide 4 cal/g, fat provides 9 cal/g. Our calculator does all this automatically.
Do macros matter more than calories?
Calories determine weight gain or loss, while macros determine body composition. For optimal results, track both. Adequate protein (1.6-2.2g/kg) is most important for preserving muscle during weight loss or building muscle during weight gain.
What is the 40/30/30 macro split?
The Zone Diet popularized 40/30/30 (carbs/protein/fat). This balanced split provides steady energy, supports muscle maintenance, and is sustainable long-term. Our calculator offers balanced, low-carb, high-protein, and keto split options.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor that accounts for movement, exercise, and daily activities. TDEE represents your total daily calorie burn and is the starting point for setting macro targets.
What macro split is best for muscle gain?
For muscle gain, a high-protein split (30% protein, 40% carbs, 30% fat) is often recommended. Protein intake of 1.6-2.2 g per kg of body weight supports muscle protein synthesis. Adequate carbs fuel workouts and replenish glycogen, while healthy fats support hormone production including testosterone.