Macro Calculator
Calculate your ideal daily protein, carbohydrate, and fat intake based on your TDEE and fitness goal.
What Are Macronutrients?
Macronutrients (macros) are the three nutrients that provide all dietary calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Optimising your macro ratio — not just total calories — determines body composition, energy levels, and workout performance.
Common Macro Profiles
| Diet Style | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced (maintenance) | 30% | 40% | 30% |
| High-Protein (cut) | 35% | 35% | 30% |
| Muscle Gain | 30% | 45% | 25% |
| Aggressive Bulk | 35% | 45% | 20% |
| Low-Carb | 35% | 20% | 45% |
| Ketogenic | 25% | 5% | 70% |
Action Tips
- Calculate your TDEE first to establish your calorie baseline.
- Track food intake honestly for at least 2 weeks before evaluating progress.
- If weight is not changing after 2 weeks, adjust calories by 100–200 kcal/day.
- Use a kitchen scale — volume measurements can be 20–30% off for dense foods.
- Ensure adequate protein intake (≥1.6 g/kg body weight) to preserve muscle during a deficit.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main categories of nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Every food is composed of a combination of these three.
How do I track macros?
Use a food tracking app such as MyFitnessPal or Cronometer. Log everything you eat and compare to your daily targets. Weigh food with a kitchen scale for best accuracy.
Should I count calories or macros?
Both approaches work since macros determine calories. Tracking macros provides more precision, especially ensuring adequate protein for muscle retention during a calorie deficit.
Does macro ratio matter more than calories?
Total calories determine weight change; macro ratios determine body composition. Two people in the same calorie deficit will lose similar weight, but the higher-protein dieter will preserve more muscle.
How do I adjust macros for plateaus?
If progress stalls for 2+ weeks, reduce calories by 100–200 kcal/day (primarily from carbs or fat, not protein). Alternatively, add 15–30 minutes of cardio per day.