AIAZHHow To Use
- Select your gender and enter your age, weight, and height.
- Choose your activity level from sedentary to extra active.
- Select your goal: maintain weight, lose weight, or gain muscle.
- Click "Calculate Macros" to see your personalized macro targets.
- Use the results to plan your meals and track your daily nutrition.
Frequently Asked Questions
What are macronutrients?
Macronutrients are nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). They provide energy and are essential for growth, metabolism, and bodily functions.
What macro ratio should I use for weight loss?
A common weight loss macro ratio is 40% protein, 30% carbohydrates, and 30% fat. Higher protein helps preserve muscle during calorie deficit. Adjust ratios based on your preferences and how your body responds.
How much protein do I need for muscle gain?
For muscle gain, aim for 1.6-2.2 grams of protein per kg of body weight. For example, a 70 kg person needs 112-154 grams of protein daily. Spread protein intake across 3-5 meals for optimal muscle protein synthesis.
Do I need to count macros forever?
No. Macro counting is a tool to learn about portion sizes and food composition. Many people track for 2-3 months to build awareness, then transition to intuitive eating while maintaining their results.
Is my health data stored or shared?
No. All calculations are performed locally in your browser. Your personal data never leaves your device.
What is the best macro split for beginners?
A balanced starting point is 30% protein, 40% carbohydrates, and 30% fat. Adjust based on your goals: increase protein for muscle gain, decrease carbs for weight loss, and adjust fats for satiety and hormone health.
Goal-Based Macro Targets
Get personalized macronutrient targets based on your goal: maintain weight, lose weight, or gain muscle. Each goal uses different macro ratios.
Complete Nutritional Breakdown
See your daily protein, carbohydrate, and fat targets in grams and calorie ranges. Also see your total daily calorie needs.
100% Private & Secure
Your health data never leaves your device. All calculations happen locally in your browser with JavaScript.
Free & No Signup
No account required, no email needed. Use the macro calculator unlimited times for free.
Calculate Your Daily Macros for Any Goal
Our free macro calculator gives you personalized protein, carbohydrate, and fat targets based on your body, activity level, and goals. Whether you want to lose weight, build muscle, or maintain your current physique, knowing your macros helps you eat with purpose.
Understanding Protein, Carbs, and Fat for Fitness
Protein builds and repairs muscle tissue. Carbohydrates fuel your workouts and brain function. Fat supports hormone production and nutrient absorption. Each macronutrient plays a vital role — the key is getting the right balance for your specific goals.
How to Adjust Macros for Weight Loss vs Muscle Gain
For weight loss, create a calorie deficit while keeping protein high to preserve muscle. For muscle gain, eat in a calorie surplus with increased protein and carbs. Our calculator adjusts the macro ratios automatically based on your selected goal.
Tracking Macros: Tips for Success
Use a food scale for accuracy, plan meals ahead, and focus on whole foods. Most protein should come from lean meats, eggs, dairy, and legumes. Carbs should come from vegetables, fruits, and whole grains. Fats should come from nuts, seeds, avocados, and healthy oils.