Macro Calculator

Macronutrient tracking — counting your intake of protein, carbohydrates, and fat — is the most precise approach to nutrition and the foundation of evidence-based body recomposition. Rather than vague guidelines about "eating healthy," macro targets give you concrete daily numbers to work toward for your specific goal.

The three macronutrients and their caloric density: Protein: 4 calories/gram. Carbohydrates: 4 calories/gram. Fat: 9 calories/gram. Your total daily calorie target drives your weight direction; the macro split within that calorie budget shapes body composition and performance.

This calculator uses the Mifflin-St Jeor equation for your BMR, multiplies by your activity factor for TDEE, adjusts for your goal (+250 for muscle gain, −250 to −500 for fat loss), then splits calories into macros based on your chosen ratio.

Recommended macro ratios by goal: Fat loss: 35–40% protein, 30–35% carbs, 25–30% fat. (Higher protein preserves muscle while in a deficit.) Muscle gain: 25–30% protein, 40–50% carbs, 20–30% fat. (Higher carbs fuel training and support muscle protein synthesis.) Maintenance: 20–30% protein, 40–50% carbs, 25–35% fat. Low-carb/Keto: 20–25% protein, under 10% carbs (under 50g/day), 65–75% fat.

High-protein foods for hitting protein targets: Chicken breast (31g/100g), Greek yogurt (17g/170g serving), eggs (6g each), cottage cheese (25g/cup), canned tuna (25g/can), whey protein (20–25g/scoop), lentils (18g/cup cooked), edamame (17g/cup).

Practical tracking: MyFitnessPal, Cronometer, and MacroFactor are the top calorie and macro tracking apps. Weigh food with a kitchen scale for the first 2–4 weeks — measuring cups are inaccurate for calorie-dense foods. Once you've developed visual portion intuition, you can track less precisely.