Macro Calculator
Macro Calculator
Calculate your daily macronutrient needs
Basic Information
Units:
Imperial
Metric
Age:
Gender:
Select gender
Male
Female
Weight:
pounds (lbs)
Height:
Activity & Goals
Activity Level:
Select activity level
Sedentary (little/no exercise)
Light (light exercise 1-3 days/week)
Moderate (moderate exercise 3-5 days/week)
Active (hard exercise 6-7 days/week)
Very Active (very hard exercise, physical job)
Goal:
Select goal
Weight Loss (-20% calories)
Maintain Weight
Weight Gain (+20% calories)
Muscle Gain (+15% calories)
Macro Split:
Select macro split
Balanced (30% Protein, 40% Carbs, 30% Fat)
Low Carb (40% Protein, 20% Carbs, 40% Fat)
High Carb (25% Protein, 55% Carbs, 20% Fat)
Ketogenic (25% Protein, 5% Carbs, 70% Fat)
Zone Diet (30% Protein, 40% Carbs, 30% Fat)
Calculate Macros
Daily Calories
calories
BMR
calories
TDEE
calories
Daily Macronutrient Breakdown
Protein
Carbohydrates
Fat
Nutrition Tips
Protein Sources
Lean meats (chicken, turkey, lean beef)
Fish and seafood
Eggs and dairy products
Legumes and beans
Protein powder supplements
Healthy Carbs
Whole grains (oats, quinoa, brown rice)
Fruits and vegetables
Sweet potatoes
Legumes and beans
Dairy products
Healthy Fats
Nuts and seeds
Avocados
Olive oil and coconut oil
Fatty fish (salmon, mackerel)
Nut butters
General Tips
Eat protein with every meal
Stay hydrated (8-10 glasses water/day)
Plan and prep meals ahead
Track your food intake
Adjust portions based on progress