Macro Calculator - Free Macronutrient Calculator for Protein, Carbs, and Fats

Macros (macronutrients) are protein, carbohydrates, and fats - the three main nutrients your body needs in large amounts. They matter because: (1) Protein builds and repairs muscle tissue, (2) Carbs provide energy for workouts and daily activities, (3) Fats support hormone production and nutrient absorption. Balancing your macros correctly helps you achieve specific fitness goals like losing fat, building muscle, or maintaining weight while optimizing energy levels and performance.

For weight loss, calculate macros by: (1) Determine TDEE (Total Daily Energy Expenditure), (2) Create a calorie deficit of 300-500 calories, (3) Set protein at 1.0-1.2g per lb of body weight (40-45% of calories), (4) Set fats at 20-30% of calories, (5) Fill remaining calories with carbs (25-40%). Higher protein during cutting helps preserve muscle mass. The calculator automatically determines optimal ratios based on your body stats and activity level.

For muscle gain, optimal macro ratios are typically: Protein 25-35% (0.8-1.0g per lb body weight), Carbs 45-60%, and Fats 15-25%. Create a calorie surplus of 200-400 calories above TDEE. Higher carbs provide energy for intense training and support muscle glycogen. Moderate protein supports muscle protein synthesis. Don't neglect fats - they're crucial for testosterone production and overall health during bulking.

Protein needs depend on your goals: Sedentary adults need 0.4g per lb body weight. For general fitness, aim for 0.7-1.0g per lb. For muscle building, target 0.8-1.2g per lb. During cutting/fat loss, increase to 1.0-1.5g per lb to preserve muscle. Athletes and bodybuilders may need 1.2-2.0g per lb. Our calculator automatically determines optimal protein intake based on your weight, activity level, and fitness goal.

Consistency is key, but you can adjust macros strategically: (1) Training days - eat more carbs for energy and recovery, (2) Rest days - slightly reduce carbs, maintain protein, (3) Weekly average matters more than daily perfection. Some people use "carb cycling" - higher carbs on workout days, lower on rest days. For beginners, eating the same macros daily simplifies tracking. Advanced athletes may benefit from strategic variation. Track weekly averages to ensure you're meeting targets.

IIFYM (If It Fits Your Macros), also called flexible dieting, is an approach where you track macronutrients rather than restricting specific foods. As long as you hit your daily protein, carbs, and fats targets, you can eat any foods you want. Benefits include: (1) Flexibility and sustainability, (2) No "forbidden" foods, (3) Easier social situations, (4) Reduced food stress. However, prioritize whole, nutrient-dense foods (80-90% of intake) for health, satiety, and performance. Use treats to fill remaining macros.

Track macros accurately by: (1) Use a food scale - weigh foods in grams for precision, (2) Use tracking apps like MyFitnessPal or Cronometer, (3) Track raw/uncooked weights for meat and grains (cooking changes weight), (4) Read nutrition labels carefully, (5) Account for cooking oils and condiments, (6) Pre-log meals to plan ahead, (7) Be consistent - track daily for 1-2 weeks before adjusting. Don't need to be perfect - 90% accuracy is sufficient. Track for 2-4 weeks, then adjust based on results.