Free macro calculator
Macronutrients (protein, carbs, fat) are the three pillars of your nutrition. Knowing the right split is essential for losing fat, maintaining weight or building muscle. This calculator goes beyond simple TDEE by giving you precise grams for each macro.
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Try for freeWhy macros matter
Two people eating the same number of calories can get radically different results depending on their macro split. Protein preserves muscle mass, carbs provide energy, and fat regulates hormones. A good split is the key to reaching your goals.
How to use this calculator
- 1Enter your info (sex, age, height, weight)
- 2Select your activity level
- 3Choose your goal (cut, maintain or bulk)
- 4Discover your macros in grams and calories
- 5Check the per-meal breakdown
Tips for hitting your macros
- •Prioritize protein at every meal (meat, fish, eggs, legumes)
- •Healthy fats are essential: olive oil, avocado, nuts
- •Adjust carbs based on your daily activity
- •Use a tracking app (MyFitnessPal) for the first few weeks
- •Don't stress about gram-level precision — aim for consistency
Frequently asked questions
1.6 to 2.2g per kg of body weight for active individuals. For fat loss, aim for the higher end (2.2g/kg) to preserve muscle.
At first, yes, for 2-3 weeks to calibrate your eye. After that, you'll be able to estimate portions intuitively.
There's no universal split. This calculator adapts ratios to your goal. Generally: 25-35% protein, 25-35% fat, the rest in carbs.
Macros are a framework, but quality matters too. Prioritize whole, unprocessed foods rich in fiber and micronutrients.