Macro Calculator

Calculate your optimal protein, carbs, and fat distribution for your fitness goals.

Your Stats

Age

Weight (lbs)

Height (in)

Activity Level

Your Primary Goal

Daily Plan

Understanding Macronutrients

Protein (4 cal/g)

Essential for muscle growth and repair. Higher protein intake is crucial during weight loss to prevent muscle loss.

Carbs (4 cal/g)

The body's primary energy source. Carbs fuel your workouts and protect protein from being used as energy.

Fats (9 cal/g)

Crucial for hormone regulation. Fats are energy-dense and help with nutrient absorption.

How We Calculate Your Macros

1. Calculate TDEE: We use the Mifflin-St Jeor equation to find your daily energy expenditure.
2. Adjust for Goal: We subtract 500 calories for cutting, or add 300 for bulking.
3. Set Protein: We prioritize protein based on your goal (higher for cutting).
4. Set Fats: We ensure a healthy minimum limit for hormonal health.
5. Remainder: The rest of your calories are allocated to carbohydrates.

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