Free Macro Calculator
Calculate your optimal daily intake of protein, carbohydrates, and fat based on your body stats and fitness goals. Whether you're looking to lose weight, build muscle, or maintain your current physique, our macro calculator gives you personalized recommendations with visual breakdowns.
Calculate Your Macros
Enter your details below for personalized macro targets
Your Body Stats
Activity Level
Your Goal
Daily Calorie Target
0cal
Choose Your Diet Style
Balanced
30/40/30
High Protein
40/35/25
Low Carb
35/20/45
Keto
25/5/70
High Carb
25/55/20
Custom
Your choice
Protein
0g
0 calories
30%Carbohydrates
0g
0 calories
40%Fat
0g
0 calories
30%Pro Tip: Track Your Progress
These macros are a starting point. Monitor your weight and energy levels weekly, and adjust by 100-200 calories if you're not seeing results after 2-3 weeks.
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How Does This Macro Calculator Work?
Our macro calculator uses a science-based approach to determine your optimal macronutrient intake:
- Calculate your BMR using the Mifflin-St Jeor equation
- Determine your TDEE by multiplying BMR by your activity level
- Adjust for your goal (calorie surplus or deficit)
- Split calories into macros based on your diet preference
What Are Macros?
Macronutrients (macros) are the three main nutrients that provide energy to your body:
Protein (4 calories per gram)
Essential for building and repairing muscle tissue, supporting immune function, and producing enzymes and hormones. For active individuals, aim for 0.7-1g per pound of body weight.
Carbohydrates (4 calories per gram)
Your body's primary energy source, especially important for brain function and exercise performance. Carbs are stored as glycogen in muscles and liver for quick energy access.
Fat (9 calories per gram)
Vital for hormone production, nutrient absorption (vitamins A, D, E, K), and brain health. Don't go below 0.3g per pound of body weight for hormonal health.
Popular Macro Splits by Goal
| Goal | Protein | Carbs | Fat | Best For |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General fitness, maintenance |
| High Protein | 40% | 35% | 25% | Weight loss, muscle retention |
| Low Carb | 35% | 20% | 45% | Fat loss, insulin sensitivity |
| Keto | 25% | 5% | 70% | Ketosis, rapid fat loss |
| High Carb | 25% | 55% | 20% | Endurance athletes, bulking |
Frequently Asked Questions About Macros
What are macros?
Macros (macronutrients) are the three main nutrients that provide energy: protein, carbohydrates, and fat. Each plays a vital role in your body - protein builds muscle, carbs provide energy, and fats support hormone production and nutrient absorption.
How do I calculate my macros for weight loss?
For weight loss, first calculate your TDEE (Total Daily Energy Expenditure), then subtract 300-500 calories. A typical macro split for weight loss is 40% protein, 30% carbs, and 30% fat to maximize muscle retention while losing fat.
How much protein do I need per day?
For active individuals, aim for 0.7-1g of protein per pound of body weight (1.6-2.2g per kg). For weight loss or muscle building, higher protein intake (1g per pound) helps preserve muscle and increase satiety.
What is the best macro ratio for building muscle?
For muscle building, aim for 30% protein, 45% carbs, and 25% fat. Higher carb intake supports training performance and recovery, while adequate protein (1g per pound of body weight) maximizes muscle protein synthesis.
Should I count macros or just calories?
Counting macros is more effective than counting calories alone because it ensures you're getting the right balance of nutrients. Two diets with the same calories but different macro ratios can produce very different results for body composition.
Can I eat whatever I want if it fits my macros (IIFYM)?
While hitting your macro targets is important, food quality still matters for health, satiety, and micronutrient intake. Focus on whole foods while allowing some flexibility for foods you enjoy.
Related Tools
- TDEE Calculator - Calculate your Total Daily Energy Expenditure first
- Recipe Nutrition Calculator - Analyze the macros in your recipes
- Meal Plan Templates - Download free weekly meal plan templates
For Nutrition Professionals
Are you a dietitian, nutritionist, or personal trainer looking to calculate macros for multiple clients? Foodzilla automates macro calculations and meal planning.
- Automatic macro calculations for each client
- Multiple diet templates (keto, high protein, balanced, etc.)
- AI-powered meal plan generation matching exact macros
- 1,500+ dietitian-approved recipes with full nutrition data
- White-label mobile apps for your clients
Disclaimer
This calculator is provided for informational and educational purposes only. The results should not be considered medical advice. Please consult with a qualified healthcare provider, registered dietitian, or physician before making any changes to your diet, exercise routine, or lifestyle. Individual needs may vary based on health conditions, medications, and other factors.
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