Calculate your optimal daily macronutrient intake (protein, carbohydrates, and fats) based on your body stats, activity level, and fitness goals. Get personalized macro targets for weight loss, muscle gain, or maintenance.
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each macro plays a unique role in your body and provides different amounts of energy per gram.
Essential for building and repairing muscle tissue, supporting immune function, and maintaining healthy skin, hair, and nails. Protein is crucial for muscle preservation during weight loss and muscle growth during bulking.
Your body's primary energy source, especially for high-intensity exercise and brain function. Carbs are stored as glycogen in muscles and liver, providing fuel for workouts and daily activities.
Critical for hormone production, vitamin absorption, brain health, and cell membrane structure. Dietary fat is essential for overall health and should not be eliminated from your diet.
Macro calculation involves determining your Total Daily Energy Expenditure (TDEE), adjusting for your goal, and then distributing calories across protein, carbs, and fats based on optimal ratios for your objective.
Step 1: Calculate TDEE
First, your Basal Metabolic Rate (BMR) is calculated using the Mifflin-St Jeor formula, then multiplied by your activity level to get TDEE.
Step 2: Adjust for Goal
Calories are adjusted based on your goal: deficit for fat loss, surplus for muscle gain, or maintenance for body recomposition.
Step 3: Distribute Macros
Protein is set first (typically 0.8-1g per lb body weight), then fats (20-35% of calories), with remaining calories from carbs.
High protein to preserve muscle mass, moderate carbs for energy and workout performance, moderate fats for hormone health. Typical split: 40% protein, 30% carbs, 30% fats.
Example for 2,000 calories:
Protein: 200g (800 cal) | Carbs: 150g (600 cal) | Fats: 67g (600 cal)
High protein for muscle synthesis, higher carbs for energy and glycogen replenishment, moderate fats. Typical split: 30% protein, 45% carbs, 25% fats.
Example for 2,800 calories:
Protein: 210g (840 cal) | Carbs: 315g (1,260 cal) | Fats: 78g (700 cal)
Balanced approach with adequate protein, moderate carbs and fats. Typical split: 30% protein, 40% carbs, 30% fats.
Example for 2,400 calories:
Protein: 180g (720 cal) | Carbs: 240g (960 cal) | Fats: 80g (720 cal)
Protein is the most important macro to get right, as it directly impacts muscle preservation and growth. Requirements vary based on your goal and activity level.
0.6-0.8g per pound of body weight (minimum requirement)
0.8-1.0g per pound of body weight (preserves muscle during deficit)
1.0-1.2g per pound of body weight (supports muscle protein synthesis)
1.2-1.5g per pound of body weight (maximum benefit for recovery)
Apps like MyFitnessPal, Cronometer, or MacroFactor make it easy to log foods and track your daily macro intake. Consistency is key for accurate tracking.
Use a digital food scale for accuracy, especially when starting out. Eyeballing portions often leads to significant tracking errors that can stall progress.
While flexible dieting allows any foods that fit your macros, prioritizing whole, nutrient-dense foods improves satiety, energy levels, and overall health.
Being within 5-10g of your macro targets is sufficient. Perfect adherence isn't necessary, and some flexibility makes the approach sustainable long-term.
Track your weight, measurements, and progress photos weekly. Look for trends over multiple weeks rather than daily fluctuations caused by water retention and food volume.
If not losing weight as expected, reduce calories by 100-200 (primarily from carbs or fats). If not gaining weight, increase by 100-200 calories. Keep protein consistent.
Every 10-15 pounds of weight change, recalculate your macros to account for your new body weight and metabolic rate. This ensures continued progress toward your goal.