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Macro Calculator
Calculate your perfect balance of proteins, carbs, and fats to reach your fitness goals
Macro Calculator
What are Macronutrients?
Macronutrients (or "macros") are the three main nutrients that provide energy to your body: protein, carbohydrates, and fats. Each macronutrient plays a vital role in your health and fitness:
Protein
Essential for building and repairing muscle tissue, supporting immune function, and producing enzymes and hormones.
Carbohydrates
Your body's primary energy source, especially for high-intensity activities and brain function.
Fats
Essential for hormone production, vitamin absorption, brain health, and providing long-lasting energy.
Common Macro Questions
How many macros should I eat per day?
The ideal macro ratio depends on your specific goals, body type, and activity level. Generally:
- Weight loss: Higher protein (30-40%), moderate fat (30-35%), lower carbs (25-30%)
- Muscle gain: Moderate protein (25-30%), moderate fat (20-25%), higher carbs (45-55%)
- Maintenance: Balanced protein (30%), balanced fat (30%), balanced carbs (40%)
What's the best macro ratio for weight loss?
For weight loss, a higher protein intake helps preserve muscle mass while in a calorie deficit. A common effective ratio is:
40%
Protein
25%
Carbs
35%
Fat
This higher protein ratio helps control hunger, while moderate fat provides satiety and essential nutrients. Lower carbs help reduce overall calorie intake.
How much protein do I need to build muscle?
For muscle building, research suggests a protein intake of 1.6-2.2g per kg of body weight per day. For someone weighing 80kg (176 lbs), this would be:
128-176g
Daily protein intake for an 80kg person
Distribute your protein intake evenly throughout the day, with 20-40g per meal, to maximize muscle protein synthesis.
Common Macro Questions Answered
What should my macros be for weight loss?
For a male, 30 years old, 180cm tall, weighing 80kg with moderate activity level:
Macro Calculator
How many carbs should I eat to maintain weight?
For a female, 28 years old, 165cm tall, weighing 65kg with light activity level:
Macro Calculator
What's the best macro ratio for building muscle?
For a male, 25 years old, 175cm tall, weighing 75kg with active activity level:
Macro Calculator
How much protein do I need for fat loss?
For a female, 35 years old, 64" tall, weighing 140lbs with moderate activity level:
Macro Calculator
Track Your Nutrition for Better Results
Knowing your macro targets is just the first step. To achieve your fitness goals, consistently tracking your nutrition intake is key.