Macro Calculator
Calculate your optimal macronutrient ratios (protein, carbs, fat) for your fitness and health goals
Personal Information
Customize Macro Ratios
Recommended: 10-35%
Recommended: 45-65%
Recommended: 20-35%
Total: 100.0%
Macronutrient Guidelines
Protein
10-35% of calories
Builds muscle, supports metabolism
Carbohydrates
45-65% of calories
Primary energy source
Fat
20-35% of calories
Energy storage, hormone production
Activity Level Guide
Sedentary
Desk job, minimal exercise
Lightly Active
Light exercise 1-2 days/week
Moderately Active
Moderate exercise 2-3 days/week
Very Active
Hard exercise 4-5 days/week
Extra Active
Very hard exercise 6-7 days/week
Understanding Macronutrients
What are Macronutrients?
Macronutrients are the three main components of food that provide energy: proteins, carbohydrates, and fats. Understanding the right balance of these nutrients is crucial for achieving your health and fitness goals.
Why Track Macros?
- •Optimize body composition (muscle vs. fat)
- •Improve athletic performance
- •Support metabolic health
- •Achieve sustainable weight management
Calculation Methods
BMR Formula (Mifflin-St Jeor):
Men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Calorie Values:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fat: 9 calories per gram
Note: These calculations provide starting points. Individual needs may vary based on genetics, health conditions, and specific goals.
Protein
Functions:
- • Muscle building and repair
- • Enzyme and hormone production
- • Immune system support
- • Satiety and appetite control
Good Sources:
Lean meats, fish, eggs, dairy, legumes, nuts, quinoa
Carbohydrates
Functions:
- • Primary energy source
- • Brain and nervous system fuel
- • Muscle glycogen storage
- • Fiber for digestive health
Good Sources:
Whole grains, fruits, vegetables, legumes, sweet potatoes
Fat
Functions:
- • Energy storage and production
- • Hormone synthesis
- • Vitamin absorption (A, D, E, K)
- • Cell membrane structure
Good Sources:
Avocados, nuts, olive oil, fatty fish, seeds
What is IIFYM (If It Fits Your Macros)?
IIFYM is a flexible dieting approach that focuses on meeting your daily macronutrient targets rather than restricting specific foods. While it offers flexibility, it's important to prioritize nutrient-dense whole foods for optimal health.
Pros:
- • Flexibility and sustainability
- • No "forbidden" foods
- • Easier social situations
- • Reduced food anxiety
Considerations:
- • Requires macro tracking knowledge
- • May ignore micronutrient needs
- • Not suitable for all medical conditions
- • Quality of food choices still matters
⚠️ Important Medical Disclaimer
This calculator provides general nutritional guidance based on established formulas and recommendations. It should not replace professional medical advice or personalized nutrition counseling. Before making significant dietary changes, especially if you have medical conditions, food allergies, eating disorders, or are pregnant/breastfeeding, consult with a healthcare provider or registered dietitian. Individual nutritional needs can vary significantly based on genetics, metabolism, health status, and activity levels.