Macro Calculator

Calculate the proper amount of (Macro nutrients) carbohydrates, fats, and proteins you need in order to reach your fitness and weight goals.

How to Calculate Macros

First, lets step back and talk a little bit about macro nutrients, or macros for short, and what they actually are.

When humans consume food they get calories from that food. Calories come from three separate sources which are called macro nutrients. These are carbohydrates, proteins, and fats. Typically in a normal diet most people get the majority of their calories from carbs, but it’s important to keep a proper balance for healthy bodily function.

So how are these macros calculated? First you need to determine the total calories you need per day. You can do that with this calorie calculator. Next you need to find the right ration of carbs, fats, and proteins. For normal humans this is typically 55% calories from carbs, 25% from protein, and 20% from fats.

Next calculate the calorie you need from each macro by multiplying your total calories by the percentages above, and dividing by the calories per gram of macro which is 4 for carbs, 4 for proteins, and 9 for fat. No need to do that all in your head though, you can use the calculator above to do that for you.

macro calculator

Macros for weight loss

The percentages mentioned above are typical for your average human that is trying to maintain weight, but most people are either trying to gain or lose weight. It’s important to understand how this effects the macros you need in order to optimize weight loss or gain.

For weight loss, especially if you are in a large calorie deficit, it’s important to increase both the carbs and protein you eat each day. The increase in protein will stop and help repair your muscles from breaking down when your body tries to use them as a source of fuel. The increase in fats will help regulate your hormones, including the one that tells you that your hungry. This is key in helping with the discipline required for you to lose weight.

For weight gain, the optimal ration is more like 60% carbs, 30% proteins, and 10% fats. In short, the most important thing is to simply eat more, but putting on the right kind of weight in muscle, so it’s important to increase protein which is the macro nutrient involved in macros.

Calculate my macros

The proper ratios of macros have been laid out above, but that’s a lot of math for the many of us who are challenged at math. Instead you can simply use the calculator above to do it for you.

Keep in mind, this is only an estimate based on current science, but everyone is different. Listen to the way your body reacts and adjust accordingly.