Why do macro ratios change with my goal?

Higher protein during weight loss helps preserve muscle mass in a calorie deficit, while higher carbs during muscle gain support training performance.

Do I need to hit my macros exactly every day?

No, these are targets to aim close to. Being within 5 to 10 grams most days is generally sufficient.

Is this suitable for a medical diet plan?

No, this is a general fitness estimate. Consult a registered dietitian or doctor for medically managed diets.

Macro Calculator

Get a daily protein, carb and fat breakdown for your goals

Gender

Age

yrs

Weight (kg)

Height (cm)

Activity Level

Goal

What is a Macro Calculator?

"Macros" is short for macronutrients — protein, carbohydrates and fat, the three nutrients that make up your daily calorie intake. This calculator estimates your daily calorie need and splits it into gram targets for each macronutrient based on your goal.

How to Use the Macro Calculator

Enter your gender, age, weight, height and activity level.
Choose your goal — weight loss, maintenance, or muscle gain.
Read your targets — daily calories plus protein, carb and fat grams.

Macro Ratios by Goal

Goal	Protein	Carbs	Fat
Weight Loss	40%	35%	25%
Maintenance	30%	45%	25%
Muscle Gain	35%	45%	20%

Grams are calculated at 4 calories per gram of protein and carbs, and 9 calories per gram of fat.

Frequently Asked Questions

Higher protein during weight loss helps preserve muscle mass in a calorie deficit. Higher carbs during muscle gain support training performance and recovery. These ratios reflect common, evidence-informed defaults, not the only valid approach.

No — treat these as targets to aim close to, not strict daily requirements. Being within 5-10g most days is generally sufficient for steady progress.

No, this is a general fitness estimate. If you have diabetes, kidney disease or another condition requiring dietary management, work with a registered dietitian or doctor instead.