Fill out the information below to find out your macro nutrient ratio based on your goals.
Metric or Imperial
Age & Sex
Height & Weight
Body Fat % (Optional)
Don't know your activity level? Click here to learn more.
Fat or Carbs
The Macro Calculator provides personalized macronutrient guidelines based on your daily caloric intake. It helps you understand how much protein, fats, and carbohydrates you need daily to achieve your weight goals, whether it's to maintain, lose, or gain weight.
Protein needs are calculated based on your body weight and activity level. The general recommendation is 1.5-2.4 grams per kilogram or 0.65-1.1 grams per pound if you engage in regular workouts. The exact amount may vary based on your specific goals and needs.
Low-fat diets are generally not recommended as they can lead to nutritional imbalances and may adversely affect your health. Fats are essential for hormone production, cell function, and nutrient absorption, among other physiological processes.
Exceeding your macro goals occasionally is not a cause for concern. If you're going to exceed any macro, aim for protein, as it is the most beneficial for muscle repair and growth. Variance in your fat and carb intake is generally acceptable as long as you're not exceeding your total daily caloric intake.
Our calorie calculator uniquely features two separate activity sections to provide a more nuanced and accurate caloric estimate. The reason for this distinction is simple: different types of activities contribute differently to your daily caloric needs.
The 'Workout Frequency' is designed to account for the calories burned during specific exercise routines or workouts. Whether it's weightlifting, running, swimming, or any other form of structured exercise, this section allows you to specify the type and intensity of your workouts.
The 'Daily Lifestyle' section, on the other hand, captures the essence of your overall lifestyle. This includes your level of physical activity outside of structured workouts—like your occupation. Many people may engage in intense workouts but lead a sedentary lifestyle otherwise, and this section helps to factor that in.
By combining both these metrics, our calorie calculator offers a more comprehensive and personalized caloric estimate, setting it apart from other generic calculators.
We prioritize your privacy and security. No personal data entered into the macro calculator is stored or used for any other purposes.
To get the most out of the Macro Calculator, start by accurately inputting all required information, including your weight, height, age, and activity levels. Once you receive your macro breakdown, aim to closely follow these guidelines in your daily diet.
Consistency is key, so track your macro intake daily for at least one week to assess its effectiveness. If you're not seeing the results you want, consider adjusting your macro ratios or caloric intake. Protein should be a priority, especially if you're physically active. Experimenting within these parameters while closely monitoring your progress can help you fine-tune your diet for optimal results.
If you're unsure of your body fat percentage, it is possible to make an educated guess based on visual guides or online calculators. However, it's important to note that guesstimating your body fat can lead to less accurate caloric recommendations.
For more precise results, consider methods like skinfold measurements, bioelectrical impedance scales, or DEXA scans to determine your body fat percentage. Having accurate body fat data will help you get the most reliable and personalized caloric recommendations from our calculator.