Macro Calculator
Calculate your daily macronutrient targets (protein, carbs, fat) based on your body stats, activity level, and fitness goals. See gram targets, calorie breakdown, per-meal splits, and food examples for each macro.
2 minutes Easy
How to Use This Calculator
- Select your measurement system (Imperial or Metric)
- Enter your body stats (weight, height, age, gender)
- Choose your activity level and goal
- Click Calculate to get your personalized macro targets
- Share or bookmark your results - the URL saves your inputs!
Measurement System
Your Body Stats
lbs
ft
in
Personal Details
years
Activity & Goals
Moderate is recommended for sustainability
Show per-meal macro targets
🍗 What Are Macronutrients?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a vital role in your health, energy, and body composition goals.
💪 Macro Roles
- Protein (4 cal/g): Builds and repairs muscle, supports immune function, keeps you full
- Carbohydrates (4 cal/g): Primary energy source, fuels brain and muscles, supports exercise performance
- Fat (9 cal/g): Hormone production, nutrient absorption, brain health, sustained energy
🎯 Macro Split Guidelines
- Fat Loss: High protein (1-1.2g/lb), moderate fat (25%), remaining carbs
- Maintenance: Balanced (0.8-1g/lb protein, 30% fat, rest carbs)
- Muscle Gain: High protein (1-1.2g/lb), moderate fat (25-30%), high carbs
- Keto/Low Carb: High fat (70%), moderate protein, very low carbs (5-10%)
🔗 Save & Share Your Calculation
Your inputs are automatically saved in the URL. You can bookmark this page to save your calculation, or use the Share button to send it to others. When you return or share the link, all values will be restored automatically.
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