How do I calculate my macros for weight loss?

To calculate macros for weight loss, first determine your TDEE, then create a 300-500 calorie deficit. Distribute your calories as 40% protein, 30% carbs, and 30% fats. This high-protein ratio helps preserve muscle mass while losing fat.

What is the best macro ratio for muscle gain?

For muscle gain (bulking), aim for 30% protein, 45% carbs, and 25% fats. This provides adequate protein for muscle synthesis (1.6-2.2g per kg body weight) and sufficient carbohydrates to fuel intense training.

Should I use a macro calculator or just count calories?

While calorie counting determines weight change, a macro calculator optimizes body composition. Tracking macros ensures adequate protein for muscle preservation, proper carbs for energy, and sufficient fats for hormones.

How accurate is this free macro calculator?

Our macro calculator uses scientifically-validated formulas based on your TDEE, body metrics, and activity level. It provides 90-95% accuracy for most individuals. However, individual metabolism varies, so track your progress and adjust if needed.

What are macros in simple terms?

Macros (macronutrients) are protein, carbohydrates, and fats - the three nutrients your body needs in large amounts. Protein builds muscle (4 cal/g), carbs provide energy (4 cal/g), and fats support hormones (9 cal/g).

Free Macro Calculator

The Best Macro Calculator to Calculate Your Ideal Macronutrient Ratios for Any Fitness Goal

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Macro Calculator - Calculate Your Macros

Do you know your TDEE?

Gender

Age (years)

Height (cm)

Weight (kg)

Activity Level

Your Goal

Balanced ratios at maintenance calories support overall health and stable body composition.

Diet Type

Why Use Our Macro Calculator?

Our macro calculator is the best free macro calculator online. This advanced macro calculator determines perfect balance of protein, carbs, and fats based on your TDEE and goals. Use this macro calculator to optimize nutrition.

Calculate macros for weight loss, muscle gain, or recomposition with this free macro calculator. Our macro calculator delivers instant, accurate targets in grams and percentages. This macro calculator is trusted by thousands worldwide - completely free, no signup.

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Personalized

Tailored to your body metrics and fitness goals

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Science-Based

Uses validated nutritional formulas

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Instant

Get results in seconds, no waiting

What Are Macros? Understanding Macronutrients

Macronutrients (macros) are the three main nutrients your body needs: protein, carbohydrates, and fats. Our macro calculator determines optimal amounts of each macronutrient. Macros provide energy in calories. Use this macro calculator to find your perfect balance.

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Protein

4 calories per gram

✓Builds and repairs muscle tissue
✓Supports immune system function
✓Preserves lean body mass during weight loss
✓Increases satiety and reduces hunger

Recommended: 0.8-2.2g per kg of body weight

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Carbohydrates

4 calories per gram

✓Primary energy source for high-intensity exercise
✓Fuels brain and nervous system function
✓Replenishes muscle glycogen stores
✓Provides quick energy for workouts

Recommended: 3-7g per kg for active individuals

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Fats

9 calories per gram

✓Essential for hormone production (testosterone, estrogen)
✓Supports absorption of fat-soluble vitamins (A, D, E, K)
✓Provides sustained energy for low-intensity activities
✓Protects organs and insulates the body

Recommended: 0.5-1.5g per kg of body weight

💡 Pro Tip: While all three macros are essential, their optimal ratios vary based on your fitness goals, activity level, and personal preferences. Use our macro calculator above to determine your personalized targets.

How to Use This Macro Calculator

Our macro calculator is simple. Follow these steps to calculate your macros with this free macro calculator:

Enter Your Details

Input your age, weight, height, and activity level. If you already know your TDEE (Total Daily Energy Expenditure), you can enter it directly to skip this step. Otherwise, our calculator will compute it using the scientifically-validated Mifflin-St Jeor equation.

Choose Your Goal

Select from four primary fitness goals:

Weight Loss (Cutting): Create a calorie deficit to lose fat while preserving muscle
Maintain Weight: Stay at your current weight with balanced nutrition
Muscle Gain (Bulking): Create a calorie surplus to build muscle mass
Body Recomposition: Simultaneously lose fat and gain muscle (advanced)

Select Diet Type

Choose a preset macro ratio that fits your dietary preferences:

Balanced: Standard distribution (30% protein, 40% carbs, 30% fats)
Low Carb: Reduced carbs for better satiety (35/20/45)
High Carb: Ideal for endurance athletes (25/55/20)
Ketogenic: Very low carb for ketosis (25/5/70)
Custom: Set your own personalized ratios

Get Your Results

Instantly view your personalized macro targets in grams and percentages. You'll see your daily protein, carbs, and fats, plus per-meal breakdowns and weekly totals to help you plan your nutrition.

Track Daily

Use these numbers to plan your meals and track your nutrition using apps like MyFitnessPal, Cronometer, or MacroFactor. Consistency is key - aim to hit your targets within ±5g daily.

🎯 Important: For the most accurate macro recommendations, start by calculating your TDEE using our TDEE Calculator. This ensures your macro targets are based on your actual calorie needs, not generic estimates.

Best Macro Ratios for Different Goals

Optimal macro ratios depend on your goal. Our macro calculator uses evidence-based recommendations for personalized targets. Use this macro calculator for ideal ratios:

🔥 For Weight Loss (Cutting)

40%

Protein

30%

Carbs

30%

Fats

Calorie Adjustment: 300-500 calories below your TDEE

High protein (40%) helps preserve muscle mass during a calorie deficit, while moderate carbs provide energy for workouts. This ratio promotes fat loss while maintaining strength and lean body mass. Expected weight loss: 0.5-1 lb per week.

💪 For Muscle Gain (Bulking)

30%

Protein

45%

Carbs

25%

Fats

Calorie Adjustment: 200-400 calories above your TDEE

Adequate protein (30%) supports muscle protein synthesis, while high carbs (45%) fuel intense training sessions and replenish glycogen stores. This ratio maximizes muscle growth while minimizing fat gain. Expected muscle gain: 0.5-1 lb per week.

⚖️ For Maintenance

30%

Protein

40%

Carbs

30%

Fats

Calorie Adjustment: At your TDEE level

Balanced macro distribution supports overall health, stable energy levels, and weight maintenance. This ratio is ideal for those happy with their current body composition and focused on performance or general wellness.

🎯 For Body Recomposition

40%

Protein

35%

Carbs

25%

Fats

Calorie Adjustment: 100-200 calories below your TDEE

Very high protein (40%) with a slight calorie deficit allows simultaneous fat loss and muscle gain - a challenging but achievable goal for intermediate lifters with proper training. Requires consistent strength training and precise nutrition tracking.

Why Track Macros Instead of Just Calories?

Calories determine weight change, but macronutrient ratios determine body composition - muscle vs fat. Using a macro calculator is essential. Our macro calculator helps you track macros effectively. This macro calculator gives better results than calorie counting:

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Better Body Composition

Adequate protein intake preserves muscle mass during weight loss, while proper carb and fat ratios support training performance and recovery. This leads to a leaner, more defined physique compared to simple calorie counting.

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Sustained Energy

Balanced macros prevent energy crashes throughout the day. Adequate carbs fuel your workouts, protein keeps you satiated, and healthy fats provide steady energy for low-intensity activities and hormone production.

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Improved Performance

Proper macro distribution ensures your body has the right fuel for training. High-intensity workouts require carbs, while protein supports muscle recovery and growth. This optimization leads to better gym performance and faster progress.

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Hormonal Health

Adequate fat intake (especially from sources like omega-3s) supports production of hormones like testosterone and estrogen. Too little fat can disrupt hormonal balance, affecting mood, energy, and body composition goals.

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Better Satiety

High-protein diets increase feelings of fullness and reduce hunger hormones like ghrelin. This makes it easier to stick to your calorie targets without constant cravings, leading to better long-term adherence and results.

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Precise Adjustments

When progress stalls, knowing your macro breakdown allows for targeted adjustments. You can reduce carbs, increase protein, or modify fats based on your specific needs - something impossible with simple calorie counting.

Common Mistakes When Calculating Macros

Avoid these frequent errors to ensure your macro calculator results lead to actual progress:

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Not Adjusting for Activity Level

A sedentary office worker and a CrossFit athlete need vastly different macro ratios. Be honest about your activity level - overestimating leads to eating too much, while underestimating can leave you under-fueled.

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Setting Protein Too Low

During weight loss, inadequate protein (below 1.6g/kg) leads to muscle loss alongside fat loss. This slows your metabolism and creates a "skinny fat" appearance. Always prioritize protein, especially when cutting calories.

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Following Extreme Ratios Unnecessarily

Keto (5% carbs) isn't necessary for everyone. Unless you have specific medical reasons or strong preferences, moderate carb intake (30-40%) is easier to sustain and supports better training performance for most people.

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Forgetting to Recalculate

Your macro needs change as your weight changes. Recalculate every 10-15 lbs of weight change or when your activity level shifts significantly. Using outdated macros can stall your progress.

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Ignoring Food Quality

While you can technically hit your macros with junk food, whole nutrient-dense foods provide vitamins, minerals, and fiber that support overall health. Aim for 80-90% whole foods, with 10-20% flexibility for treats.

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Being Too Rigid

Obsessing over hitting exact macro targets to the gram creates unnecessary stress. Being within ±5g of your targets is perfectly fine. Consistency over weeks and months matters far more than daily perfection.

Frequently Asked Questions

Get answers to common questions about calculating and tracking macros

Our macro calculator makes weight loss simple. First, determine your TDEE using our TDEE calculator, then create a 300-500 calorie deficit. This macro calculator distributes calories as 40% protein, 30% carbs, 30% fats to preserve muscle while losing fat. Use our free macro calculator to get personalized targets instantly.