Macro Calculator – Calculate Your Daily Protein, Carbohydrate, and Fat Needs
The macro calculator determines daily macronutrient needs based on weight, height, age, gender, activity level, and goal (weight loss, maintenance, muscle building).
Enter your basic information and select your goal to get gram-specific recommendations for protein, carbohydrates, and fats plus total calorie target. You can also adjust macro ratios for specific diets like keto or high-protein plans.
How Much Protein Should You Eat Per Day?
For muscle building, the recommendation is 0.7-1.0g protein per pound of body weight daily. For a 175 lb person, that means 123-175g protein. During weight loss, higher protein (1.0-1.2g/lb) helps preserve muscle mass. For general population, 0.36-0.54g/lb suffices. The macro calculator automatically computes individualized recommendations.
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Browse all tools →Macro calculator estimates daily protein, carbohydrate, and fat needs based on your goals. Useful tool for athletes and nutrition-conscious people to plan macro distribution.
Enter your basic information and goals, and the calculator estimates daily macronutrient distribution in grams.
- Calculate daily protein, carbohydrate, and fat needs.
- Choose goal: weight loss, maintenance, or muscle gain.
- Adjust macro distribution to fit your preferences and diet.
Macro distribution is an approximate starting point – individual needs vary greatly.
- General protein recommendation is 1.2-2.0 g/kg body weight, more for active exercisers.
- Strict macro tracking doesn't suit everyone – flexibility is often more sustainable.
- Food quality and overall balance are more important than individual grams.
Macro calculator is a planning tool, not a nutrition program.
- Special diets and health restrictions require professional guidance.
- Too strict macro tracking can lead to unhealthy relationship with food.
- Calculator doesn't account for micronutrients, fiber, or other nutrition aspects.