Macro Calculator
Calculate your optimal daily protein, carbohydrates, and fat intake for your fitness goals
Your Personalized Macro Plan
Macro Distribution
Meal Distribution (Example 3-Meal Plan)
| Meal | Calories | Protein | Carbs | Fats |
|---|
Food Examples to Hit Your Macros
🥩 Protein Sources
🍞 Carb Sources
🥑 Fat Sources
💡 Tips for Hitting Your Macros
Complete Guide to Macronutrients and Macro Tracking
Macronutrients—protein, carbohydrates, and fats—are the three major nutrients your body needs in large quantities for energy, growth, and essential functions. Understanding and tracking your macros (often called "flexible dieting" or "IIFYM" - If It Fits Your Macros) provides a more precise approach to nutrition than simply counting calories.
The Three Macronutrients Explained
Protein: The Building Block
Calories per gram: 4 calories
Primary functions: Muscle growth and repair, enzyme production, immune function, hormone creation, preserving lean mass during weight loss
Optimal intake: 0.7-1.0g per pound of body weight for active individuals, 0.8-1.2g per pound for those building muscle, 1.0-1.5g per pound during aggressive fat loss to preserve muscle. A 180lb person should consume 126-180g daily for general fitness, or up to 216g during cutting phases.
Best sources: Chicken breast (31g per 4oz), lean beef (26g per 4oz), salmon (25g per 4oz), Greek yogurt (20g per cup), eggs (6g per egg), protein powder (20-30g per scoop), tofu (10g per 4oz), lentils (18g per cup cooked).
Carbohydrates: The Energy Provider
Calories per gram: 4 calories
Primary functions: Energy for workouts and daily activities, brain fuel, muscle glycogen storage, fiber for digestive health, athletic performance
Optimal intake: Highly individual based on activity level and goals. Sedentary individuals: 100-150g daily. Moderately active: 150-250g. Athletes and highly active: 250-400g+. During cutting, many reduce to 100-200g; during bulking, 300-500g is common.
Best sources: Complex carbs: oatmeal (27g per cup), brown rice (45g per cup), sweet potato (27g per medium), quinoa (39g per cup), whole wheat bread (12g per slice). Simple carbs for pre/post workout: white rice, fruit, honey. High-fiber: vegetables, legumes, whole grains.
Fats: The Essential Macronutrient
Calories per gram: 9 calories (most calorie-dense)
Primary functions: Hormone production (especially testosterone), vitamin absorption (A, D, E, K), brain health, cellular function, satiety and hunger control
Optimal intake: Never below 0.3g per pound of body weight (minimum for hormonal health). Typically 0.35-0.6g per pound. A 180lb person needs 54-108g daily. During cutting, maintain at least 50-60g; during bulking, 80-120g is common. Fats are calorie-dense, so small amounts provide significant energy.
Best sources: Healthy fats: avocado (15g per half), almonds (14g per oz), olive oil (14g per tbsp), fatty fish (salmon has 13g per 4oz), nut butters (16g per 2 tbsp), whole eggs (5g per egg), chia seeds (9g per oz). Limit saturated fats; prioritize unsaturated fats.
Popular Macro Splits for Different Goals
| Macro Split | Carbs/Protein/Fat | Best For | Key Benefits |
|---|---|---|---|
| Balanced | 40/30/30 | Beginners, maintenance | Sustainable, flexible, easy to follow |
| High Protein | 30/40/30 | Muscle gain, cutting | Preserves muscle, increases satiety |
| Low Carb | 20/40/40 | Fat loss, insulin sensitivity | Reduces water retention, appetite control |
| High Carb | 50/30/20 | Athletes, endurance sports | Maximum performance, glycogen storage |
| Ketogenic | 5/25/70 | Specific metabolic goals | Fat adaptation, ketone production |
| Zone Diet | 40/30/30 | Overall health, inflammation | Balanced hormones, stable energy |
Calculating Your Macros: Step-by-Step
Step 1: Calculate BMR (Basal Metabolic Rate)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Step 2: Calculate TDEE (Total Daily Energy Expenditure)
TDEE = BMR × Activity Multiplier
Sedentary (1.2), Light (1.375), Moderate (1.55), Very Active (1.725), Extreme (1.9)
Step 3: Adjust for Goals
Weight Loss: TDEE - 500 calories (1lb/week loss)
Maintenance: TDEE (no change)
Muscle Gain: TDEE + 250-500 calories (0.5-1lb/week gain)
Step 4: Apply Macro Split
Multiply daily calories by your chosen percentages, then divide by calories per gram (Protein: 4, Carbs: 4, Fats: 9)
Example for 180lb male, moderate activity, cutting:
BMR = 1,850 calories
TDEE = 1,850 × 1.55 = 2,868 calories
Cutting calories = 2,868 - 500 = 2,368 calories
With 40/30/30 split:
Protein: 2,368 × 0.30 ÷ 4 = 178g
Carbs: 2,368 × 0.40 ÷ 4 = 237g
Fats: 2,368 × 0.30 ÷ 9 = 79g
Macro Tracking Apps and Tools
Successfully hitting your macros requires tracking. Top apps include:
- MyFitnessPal: Largest food database, barcode scanning, macro tracking, free version available
- Cronometer: Most accurate micronutrient data, great for health-focused tracking
- MacroFactor: AI-powered, adjusts macros based on progress, coaching algorithms
- Lose It!: User-friendly interface, challenges and community support
- Carbon Diet Coach: Adaptive nutrition coaching, auto-adjusts macros weekly
Tracking tips: Weigh food on a digital scale for accuracy (measuring cups are imprecise), log everything including cooking oils and condiments, prepare meals in advance to simplify tracking, create frequent meals as templates in your app, be consistent—track every day, even on weekends.
Meal Timing and Macro Distribution
While total daily macros matter most, strategic timing can optimize performance and results:
Pre-Workout Nutrition (1-2 hours before)
Focus: Carbs for energy, moderate protein, low fat (fat slows digestion)
Example: 40-60g carbs, 20-30g protein, 5-10g fat
Sample meal: Oatmeal with banana and protein powder, or rice cakes with turkey
Post-Workout Nutrition (within 2 hours)
Focus: Protein for recovery, carbs to replenish glycogen
Example: 30-50g protein, 40-80g carbs (more if intense training)
Sample meal: Chicken with rice and vegetables, or protein shake with fruit
Evening Meals
Focus: Protein and fats for satiety and overnight recovery
Contrary to myth, eating carbs at night doesn't prevent fat loss if within daily macros
Sample meal: Salmon with roasted vegetables and avocado
Common Macro Tracking Mistakes
- Not using a food scale: Eyeballing portions leads to 20-50% tracking errors
- Forgetting cooking oils: 1 tbsp olive oil = 14g fat (126 calories) easily overlooked
- Not tracking vegetables: While low-calorie, they still contain carbs and matter for precision
- Inconsistent tracking: Tracking weekdays but not weekends sabotages progress
- Overeating protein: Excess protein doesn't build more muscle—wasted calories
- Too little fat: Going below 0.3g per lb bodyweight disrupts hormones
- Changing macros too often: Give any approach 4-6 weeks before adjusting
- Perfectionism: Getting within ±5g of targets is sufficient—no need for exact precision
Adjusting Macros Based on Progress
Macros aren't set-it-and-forget-it. Adjust based on results:
Not Losing Weight (After 2-3 Weeks):
- Reduce carbs by 25-50g, or
- Reduce fats by 10-15g, or
- Reduce total calories by 200-300
- Maintain protein to preserve muscle
Losing Weight Too Fast (>2lbs/week):
- Increase carbs by 30-50g
- You're risking muscle loss—slow down
Not Gaining Muscle/Weight:
- Increase overall calories by 200-300
- Add carbs around workouts
- Ensure protein is 0.8-1g per lb bodyweight
Feeling Low Energy/Weak Workouts:
- Increase carbs, especially pre-workout
- Ensure adequate sleep and recovery
- May be cutting too aggressively
Macro-Friendly Meal Ideas
High-Protein, Low-Fat Meals (Cutting/Fat Loss)
- Grilled chicken breast with roasted vegetables (40g protein, 15g carbs, 8g fat)
- Egg white omelet with spinach and salsa (30g protein, 10g carbs, 2g fat)
- Turkey chili with beans (35g protein, 40g carbs, 10g fat)
- White fish with quinoa and broccoli (35g protein, 45g carbs, 8g fat)
Balanced Macro Meals (Maintenance)
- Salmon with sweet potato and asparagus (40g protein, 40g carbs, 20g fat)
- Greek yogurt bowl with granola, berries, almond butter (25g protein, 50g carbs, 15g fat)
- Beef stir-fry with rice and mixed vegetables (35g protein, 55g carbs, 18g fat)
- Protein pasta with turkey meat sauce and parmesan (40g protein, 60g carbs, 15g fat)
High-Calorie Meals (Bulking/Muscle Gain)
- Ribeye steak with loaded baked potato and butter (50g protein, 60g carbs, 35g fat)
- Mass gainer shake: protein powder, oats, peanut butter, banana, milk (50g protein, 80g carbs, 25g fat)
- Chicken thighs with pasta and creamy sauce (45g protein, 70g carbs, 30g fat)
- Burrito bowl: rice, beans, ground beef, cheese, avocado (40g protein, 75g carbs, 28g fat)
Frequently Asked Questions About Macros
Do I need to track macros or is counting calories enough?
Counting calories ensures you're in the right energy balance (surplus or deficit), but tracking macros ensures you're getting adequate protein for muscle preservation, sufficient fats for hormonal health, and appropriate carbs for performance. Two people eating the same 2,000 calories can have vastly different results based on macro composition. Someone eating 50g protein will lose muscle during weight loss, while someone eating 150g protein will preserve it. For body composition goals (building muscle, losing fat while maintaining muscle), macros matter significantly. For simple weight management without body composition concerns, calories alone may suffice.
How much protein do I really need?
Research consistently shows that 0.7-1.0g per pound of body weight is optimal for most active individuals. Athletes and those building muscle benefit from 0.8-1.2g per pound. During aggressive fat loss, increasing to 1.0-1.5g per pound helps preserve muscle mass. More protein beyond these levels doesn't provide additional benefits—it's simply extra calories. A 180lb person needs 126-180g daily for general fitness. The myth of "too much protein damaging kidneys" only applies to those with pre-existing kidney disease; healthy individuals process protein efficiently. Distribute protein across 3-4 meals (30-50g per meal) for optimal muscle protein synthesis.
Are low-carb or low-fat diets better for weight loss?
Neither is inherently superior—what matters is sustainability and adherence. Low-carb diets (100-150g daily) reduce water retention, control insulin, and increase satiety for some people, making calorie deficits easier to maintain. Low-fat diets (40-60g daily) allow more carbs, which can improve workout performance and recovery. Research shows equivalent fat loss when protein and calories are matched. Choose based on preference: if you love bread, pasta, and fruit, high-carb works better; if you prefer meat, cheese, and nuts, low-carb may be easier. Most successful long-term dieters use moderate approaches (40/30/30 or similar) that don't severely restrict any macronutrient, providing dietary flexibility and sustainability.
What happens if I don't hit my macros perfectly every day?
Perfection isn't necessary—consistency over time matters. Being within ±5-10g of your targets is perfectly acceptable. Think weekly averages, not daily precision. If you're 20g under on carbs Monday but 20g over Tuesday, it balances out. The exception is protein—try to hit your protein target daily as it's most important for muscle preservation and satiety. If you significantly miss macros (50+ grams off target), don't compensate the next day by drastically changing intake; just return to your regular plan. Your body operates on averages over days and weeks, not precise 24-hour cycles. Flexible dieting means fitting foods you enjoy within your macro targets—aim for 80-90% whole foods and 10-20% treats/processed foods.
Should I adjust macros on rest days vs training days?
This is called "macro cycling" and can be beneficial but isn't necessary for most people. Simple approach: keep macros consistent daily for easy adherence. Advanced approach: on training days, increase carbs by 50-100g (for energy and recovery) and reduce fats by 10-20g to keep calories stable; on rest days, lower carbs and increase fats slightly. This approach maximizes carbs when they're most useful (workout fuel and recovery) while keeping total calories and weekly averages aligned with goals. However, if consistent daily macros are easier to follow and you're seeing results, there's no need to complicate things. Macro cycling is optimization, not necessity.
How do I handle eating out while tracking macros?
Eating out challenges macro tracking but isn't impossible. Strategies: 1) Choose chain restaurants with published nutrition data (Chipotle, Panera, etc.), 2) Estimate conservatively—assume restaurants use more oil and butter than you would, 3) Order grilled proteins, request sauces on the side, and choose simple sides like vegetables or plain rice, 4) Build a calorie/macro buffer earlier in the day—eat lighter breakfast/lunch to allow flexibility at dinner, 5) Accept that occasional imprecision won't derail progress, 6) For important events, consider them "untracked meals" and return to regular tracking the next day. If eating out frequently, develop a repertoire of 3-5 "safe" meals you know fit your macros reasonably well. Track what you can, estimate what you can't, and prioritize consistency over perfection.
Can I build muscle while cutting (losing fat)?
This is called "body recomposition" and is possible but difficult. It works best for: beginners (first 6-12 months training), people returning after time off ("muscle memory"), and those significantly overweight. For body recomp: maintain a small calorie deficit (250-300 calories below TDEE), keep protein very high (1.0-1.2g per lb bodyweight), train with progressive overload, and be patient—results are slower than bulking or cutting separately. Most experienced lifters find it more efficient to alternate bulking phases (slight surplus, build muscle) and cutting phases (moderate deficit, preserve muscle while losing fat). A typical bulk might last 4-6 months gaining 0.5-1lb/week, followed by a 2-3 month cut losing 1-1.5lb/week. This approach maximizes muscle gain and fat loss over time.
How often should I recalculate my macros?
Recalculate macros after losing or gaining 10-15 pounds, as your calorie needs change with body weight. Also recalculate if you plateau for 3+ weeks despite adherence, or if activity levels change significantly (new job, different training program). Many people recalculate every 4-6 weeks during active weight loss/gain phases. However, avoid constantly changing macros every week—give your body time to respond. When you do adjust, make small changes (reduce/increase by 200-300 calories or 10-15g fat/50g carbs) rather than dramatic overhauls. Track metrics weekly: weight (daily average), progress photos, measurements, and strength/performance. If all metrics are moving in the desired direction, don't change anything. Only adjust when progress stalls for multiple weeks.
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