Calculate your perfect macronutrient ratios for weight loss, muscle gain, or maintenance with personalized recommendations
Personal Information
Basic Information
Body Measurements
Activity Level
Fitness Goals
Primary Goal
Diet Preference
Calorie Adjustment
Macro Distribution
Macro Ratio
Daily Targets
Your Macro Plan
Daily Calories
Recommended daily intake
Macro Breakdown
Meal Planning
Protein: 35g per meal
Carbs: 46g per meal
Fats: 15g per meal
Daily Nutrition
Nutrition Facts
Per Day
Personalized Recommendations
💪 Include 30g protein within 30 minutes post-workout
🥦 Focus on complex carbs like sweet potatoes and quinoa
🥑 Prioritize healthy fats from avocados, nuts, and olive oil
💧 Drink at least 2.5L of water daily for optimal metabolism
Daily Meal Distribution
How to Use the Macro Calculator
Step 1: Enter Your Information
Provide your age, gender, height, weight, and activity level. These factors determine your Basal Metabolic Rate (BMR).
Step 2: Set Your Goals
Choose your primary fitness goal (weight loss, muscle gain, etc.) and diet preference for personalized macro ratios.
Step 3: Adjust Calories
Fine-tune your calorie target based on your progress and preferences. The calculator provides a recommended starting point.
Step 4: Track & Adjust
Use your macro targets to plan meals. Track your progress and adjust every 4-6 weeks based on results.
Frequently Asked Questions
How accurate is this macro calculator?
This calculator uses scientifically validated equations to estimate your calorie needs. Individual results may vary, so use it as a starting point and adjust based on your progress.
Should I track calories or macros?
Both are important. Calories determine weight loss/gain, while macros optimize body composition, energy levels, and performance.
How often should I adjust my macros?
Re-evaluate your macros every 4-6 weeks or after significant weight changes (5-10 lbs). Adjust based on progress and how you feel.
What if I’m not seeing results?
If you’re not seeing expected results after 2-3 weeks, adjust your calories by 100-200 kcal and ensure you’re tracking accurately.