Macro Calculator

Understanding Macros: The Foundation of Smarter Nutrition

When it comes to achieving your fitness goals—whether it's losing fat, building muscle, or maintaining weight—understanding macronutrients (macros) is essential. Macros are the three key nutrients that provide energy: protein, carbohydrates, and fats. Instead of just counting calories, tracking macros helps you understand where your calories are coming from, and how they affect your body composition.

What Are Macronutrients?

Macronutrients are nutrients that your body requires in large amounts for energy and essential bodily functions:

• Protein supports muscle repair, immune health, and hormone production.
• Carbohydrates provide immediate energy and fuel your workouts.
• Fats support brain function, hormone regulation, and nutrient absorption.

Each macro provides a specific amount of energy:

• 1 gram of protein = 4 calories
• 1 gram of carbohydrate = 4 calories
• 1 gram of fat = 9 calories

Balancing these macronutrients based on your goals can help you optimize your energy, performance, and body composition.

How to Calculate Your Macros

Calculating your macros involves three main steps:

1. Estimate Your Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body burns at rest. One popular formula is the Mifflin-St Jeor Equation:

• For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
• For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

2. Adjust for Activity Level (TDEE)

Multiply your BMR by an activity factor to get your Total Daily Energy Expenditure (TDEE):

• Sedentary (little/no exercise): BMR × 1.2
• Light activity (1–3 days/week): BMR × 1.375
• Moderate activity (3–5 days/week): BMR × 1.55
• Very active (6–7 days/week): BMR × 1.725
• Super active (twice a day or hard training): BMR × 1.9

3. Choose Your Macro Split

Based on your goal (fat loss, muscle gain, maintenance), you'll divide your total calories into macronutrient ratios:

Common Macro Ratios by Goal:

• Fat Loss: 40% protein, 30% fat, 30% carbs
• Muscle Gain: 30% protein, 25% fat, 45% carbs
• Maintenance: 30% protein, 30% fat, 40% carbs

Convert ratios into grams:

• Protein (g) = (calories × % from protein) / 4
• Carbs (g) = (calories × % from carbs) / 4
• Fat (g) = (calories × % from fat) / 9

Example: Macro Split for a 32-Year-Old Woman Trying to Lose Weight

Meet "Samantha", a 32-year-old woman who weighs 68 kg, is 165 cm tall, and exercises 4 days a week. Her goal: lose fat while preserving muscle.

Calculate BMR: BMR = (10 × 68) + (6.25 × 165) - (5 × 32) - 161 = 1,382.25 kcal

Calculate TDEE: Activity level = moderate (4 days/week) → 1.55 TDEE = 1,382.25 × 1.55 = 2,142 kcal

Create Calorie Deficit: Target intake = 2,142 - 500 = 1,642 kcal/day

Apply Fat Loss Ratio (40P / 30F / 30C):

• Protein: (1642 × 0.40) / 4 = 164 g
• Fat: (1642 × 0.30) / 9 = 55 g
• Carbs: (1642 × 0.30) / 4 = 123 g

Samantha would aim for 164g protein, 55g fat, and 123g carbs per day to support her fat loss goal.

Frequently Asked Questions

What is the best macro ratio for weight loss?

There isn't a one-size-fits-all answer, but a high-protein split like 40% protein, 30% carbs, and 30% fat often works well for fat loss. It helps preserve muscle mass while promoting satiety.

Should I eat the same macros every day?

For consistency and results, yes—but flexibility can be helpful. Some people use carb cycling or higher carbs on workout days.

Is counting macros better than counting calories?

Macro tracking provides more insight into the quality of your food and how it affects your body composition, not just your weight.

What if I'm not losing weight even with the right macros?

Double-check your calorie deficit. You may be underestimating portions, or your TDEE might be lower than expected due to reduced activity or metabolic adaptation.

Do women need different macros than men?

Not necessarily in terms of ratios, but hormonal changes (especially during menstruation, pregnancy, or menopause) can influence hunger, energy, and nutrient needs.

Can I gain muscle while losing fat?

Yes, especially for beginners. A high-protein macro plan with strength training can support body recomposition.

How often should I recalculate my macros?

Update your macros whenever your weight, goals, or activity level changes significantly—typically every 4–6 weeks.