Macros Calculator helps you calculate daily protein, carbohydrate, and fat intake based on your weight, activity level, and fitness goal. It uses scientifically supported macro ratios for weight loss, maintenance, and muscle gain.
This macronutrient calculator is ideal for bodybuilding, fat loss, meal planning, and balanced nutrition. Enter your details to get your personalized daily macros instantly.
Macros Calculator
How This Macros Calculator Works
This tool calculates your daily macronutrient needs after estimating your calorie requirements based on activity level and fitness goals.
Standard Macro Ratios
- Weight Loss: 40% protein, 30% carbs, 30% fat
- Maintenance: 30% protein, 40% carbs, 30% fat
- Muscle Gain: 30% protein, 45% carbs, 25% fat
Why Macros Matter
Counting macros improves muscle growth, fat loss, energy levels, and balanced nutrition.
Examples
- 70 kg, moderate activity, weight loss: ~200 g protein, 150 g carbs, 67 g fat
- 80 kg, active, muscle gain: ~240 g carbs, 180 g protein
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FAQs – Macros Calculator
What are macros?
Macros are protein, carbohydrates, and fats — the nutrients that provide calories.
Is counting macros better than counting calories?
Macros give more accurate control over muscle gain and fat loss.
Which macro ratio is best?
It depends on your goal: weight loss, maintenance, or muscle gain.
Are protein needs higher for muscle gain?
Yes. Muscle gain requires higher protein intake.
Is this calculator accurate?
Yes. It uses evidence-based fitness macro ratios.