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Macro Calculator
LiveCalculate your daily macronutrient targets based on weight, goal, and activity.
Calculate your daily macronutrient targets based on weight, goal, and activity.
Protein (4 kcal/g): Essential for muscle repair, enzyme production, and satiety. Set at X based on your goal and body weight. Range: X-X.
Carbohydrates (4 kcal/g): Your body's primary fuel source. Remaining calories after protein and fat are allocated to carbs to meet your energy needs.
Fat (9 kcal/g): Critical for hormone production, vitamin absorption, and cell membrane health. Set at a minimum of 0.8g per kg of body weight.
These ratios are guidelines, not rigid rules. Adjust based on how your body responds — some people feel better on higher carbs, while others prefer higher fat.
No. Aim to be within 5-10g of your targets. Consistency over weeks matters more than perfection on any single day. Focus on hitting your protein target consistently, then adjust carbs and fat based on energy levels and preferences.
You can adjust macro ratios to fit your preferences as long as protein stays adequate and total calories meet your goal. A keto-style ratio (70% fat, 20% protein, 10% carbs) works for some people, while athletes often prefer higher carbs (50-60%).
Use a food tracking app like MyFitnessPal, Cronometer, or MacroFactor. Weigh your food with a kitchen scale for accuracy, especially for calorie-dense foods like oils, nuts, and grains. Consistent tracking for 2-3 weeks will teach you portion sizes intuitively.
Some people benefit from higher carbs on training days and higher fat on rest days (carb cycling). However, consistent daily intake is simpler and just as effective for most people. The activity level you selected already accounts for your typical routine.
Beginners and those returning after a break can build muscle at maintenance (body recomposition). More experienced lifters typically need a 200-400 calorie surplus for optimal muscle gain. Adequate protein (1.6-2.2g/kg) is the most important factor.