Macro Calculator

Daily targets for protein, fat, and carbohydrate become far easier to hit once you have concrete numbers to aim at, and those numbers shift depending on whether you want to build muscle, lose fat, or hold steady. Dialing in macros keeps your eating aligned with your training instead of leaving it to guesswork, and it reduces the odds of shortchanging any single nutrient. The result is a plan that matches the goal you actually have.

You enter your daily calorie target, so work it out first (a TDEE calculator does that); this tool does not estimate calories itself. The goal you pick sets the split of those calories: Lose Weight uses 40% protein, 35% fat and 25% carbohydrate, Maintain uses 40% protein, 30% fat and 30% carbohydrate, and Gain Muscle uses 35% protein, 30% fat and 35% carbohydrate. Choosing High protein instead fixes protein at 1 gram per pound of body weight and divides the remaining calories between fat and carbohydrate in the goal's ratio. Protein and carbohydrate count as 4 calories per gram and fat as 9.

These figures are a starting point, and how your body responds to a given ratio is individual, so expect to nudge the targets as you gauge your energy, recovery, and results week to week. Micronutrients deserve attention too: building meals around whole, minimally processed foods ensures you take in the vitamins and minerals that a macro count alone never captures.