Calculate your perfect macronutrient split for optimal health, weight loss, or muscle gain.
Our advanced Macro Calculator helps you determine the perfect balance of protein, carbohydrates, and fats for your specific goals. Whether you're looking to lose weight, build muscle, or maintain your current physique, understanding your macronutrient needs is crucial for success.
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein (4 calories/gram), carbohydrates (4 calories/gram), and fats (9 calories/gram). Each plays a crucial role in your body's function and energy production.
Our calculator uses the scientifically-backed Mifflin-St Jeor equation to estimate your metabolic rate, then applies activity multipliers and goal adjustments. While highly accurate for most people, individual metabolism can vary by ±10-15%.
For weight loss, a higher protein ratio (30-40%) helps preserve muscle mass and increase satiety. A common effective split is 35% protein, 35% carbs, and 30% fat, but individual needs may vary based on activity level and preferences.
While calories determine weight change, tracking macros ensures better body composition, energy levels, and health outcomes. Macros help you eat adequate protein for muscle maintenance and choose nutrient-dense foods.
Recalculate your macros every 10-15 pounds of weight change, when your activity level significantly changes, or if you plateau for 2-3 weeks. Your metabolic needs change as your body composition evolves.
Absolutely! 💪 Set the goal slider to +10% to +20% for muscle building, ensure protein is 25-35% of total calories, and maintain adequate carbs (35-45%) to fuel your workouts and recovery.