Macro Calculator: Your Complete Nutrition Blueprint
Stop guessing your macronutrient needs. Our scientifically-validated macro calculator gives you the exact protein, carbs, and fat ratios you need to reach your fitness goals.
Get Your Personalized Macro Plan
Join users who've optimized their nutrition with our evidence-based macro calculator.
What Are Macronutrients and Why Do They Matter?
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a crucial role in your health, performance, and body composition. Getting the right balance is essential for reaching your fitness goals.
Protein
The building blocks of muscle, essential for repair and growth. Also helps with satiety and metabolism.
Calories: 4 per gram
AMDR: 10-35% of daily calories
Carbohydrates
Your body's preferred energy source, especially important for brain function and exercise performance.
Calories: 4 per gram
AMDR: 45-65% of daily calories
Fats
Essential for hormone production, vitamin absorption, and long-term energy storage.
Calories: 9 per gram
AMDR: 20-35% of daily calories
Scientific Basis: Based on Dietary Guidelines for Americans 2020-2025 and Pavlidou equation (2023)
Why Most Macro Calculators Give You Wrong Numbers
Generic Ratios for Everyone
Most calculators use the same macronutrient ratios for everyone - typically 40% carbs, 30% protein, 30% fat. This ignores your specific fitness goals, activity level, and body composition.
Problem: A bodybuilder gets the same ratios as someone trying to lose weight. This can sabotage your results and make progress much slower.
Inaccurate Calorie Calculations
Many macro calculators use outdated formulas or rough estimates for your daily calorie needs. If your calorie target is wrong, your macro ratios won't matter.
Problem: Wrong TDEE = wrong macro targets = stalled progress
No Goal-Specific Adjustments
Traditional calculators don't adjust macronutrient ratios based on whether you're trying to lose fat, build muscle, or maintain your current physique.
Problem: Weight loss requires different macro ratios than muscle building, but most calculators treat them the same.
Our Evidence-Based Macro Calculation Method
How Our Macro Calculator Works
Our advanced calculator first determines your exact TDEE using validated scientific formulas, then applies evidence-based macronutrient ratios tailored to your specific fitness goals and preferences. Learn more about our TDEE calculation method
Scientific Basis: Based on Dietary Guidelines for Americans 2020-2025 and Pavlidou equation (2023). Uses AMDR guidelines with goal-specific adjustments.
Step 1: Accurate TDEE Calculation
Uses the Pavlidou equation (2023) for RMR and MET-based activity calculation from the Adult Compendium of Physical Activities (2024) to determine your exact daily energy needs.
Precision: Within 5-10% of actual energy expenditure. Learn more about our TDEE calculation method
Step 2: Goal-Specific Calorie Adjustment
Applies evidence-based adjustments: Weight loss (15% deficit), Muscle gain (10% surplus), or Maintenance (TDEE unchanged).
Research: Based on WHO recommendations and lean gains approach
Step 3: AMDR-Compliant Macro Ratios
Distributes calories according to Acceptable Macronutrient Distribution Range guidelines with goal-specific optimizations.
Compliance: Meets all dietary guideline requirements
Protein Requirements
Ensures minimum RDA (0.8g/kg) while optimizing for your goals. Higher protein for weight loss to preserve muscle, adequate protein for muscle building.
Range: 20-30% of calories based on goal
Carbohydrate Optimization
Higher carbs for muscle gain and training performance, moderate carbs for maintenance, lower carbs for weight loss.
Range: 35-60% of calories based on goal
Fat Balance
Maintains essential fat intake for hormone production while adjusting based on remaining calorie needs and dietary preferences.
Range: 20-40% of calories based on goal
Example: Goal-Specific Macro Adjustments
Weight Loss (2,000 calories): Protein 25% (125g), Carbs 35% (175g), Fat 40% (89g)
Muscle Gain (2,500 calories): Protein 25% (156g), Carbs 50% (313g), Fat 25% (69g)
Maintenance (2,200 calories): Protein 20% (110g), Carbs 50% (275g), Fat 30% (73g)
Optimal Macro Ratios for Different Goals
Weight Loss
Higher protein to preserve muscle mass during calorie deficit, moderate carbs, higher fat for satiety.
Protein: 25% (preserves muscle)
Carbs: 35% (sustains energy)
Fat: 40% (promotes satiety)
Maintenance
Balanced macronutrient distribution following AMDR guidelines for optimal health and performance.
Protein: 20% (adequate intake)
Carbs: 50% (primary energy)
Fat: 30% (essential functions)
Muscle Gain
Higher carbs for training performance and recovery, adequate protein for muscle protein synthesis.
Protein: 25% (supports growth)
Carbs: 50% (fuels training)
Fat: 25% (hormone support)
How to Get Your macro Calculation
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Fill in your health profile
Add your age, weight, height, activities, and fitness goals to get personalized macro recommendations.
Go to Health Scores → Nutrition
Find your personalized protein, carbs, and fat ratios optimized for your specific fitness goals.
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Frequently Asked Questions
How accurate is your macro calculator?
Our macro calculator uses validated scientific formulas based on Dietary Guidelines for Americans 2020-2025 and AMDR guidelines. It calculates your TDEE first using the Pavlidou equation (2023), then applies evidence-based macronutrient ratios for your specific fitness goals.
What are the recommended macronutrient ratios?
Our calculator follows AMDR (Acceptable Macronutrient Distribution Range) guidelines: Protein 10-35%, Carbohydrates 45-65%, Fats 20-35%. For weight loss, we recommend higher protein (25%) to preserve muscle. For muscle gain, we use higher carbs (50%) for training performance.
How much protein should I eat?
Our calculator goes beyond ensuring you meet the RDA minimum of 0.8g protein per kg body weight. We give you the optimal protein intake for your goals. For weight loss: 25% of calories (preserves muscle). For muscle gain: 25% of calories (supports growth). For maintenance: 20% of calories.
Is the macro calculator free to use?
Yes! Our macro calculator is completely free. Simply create an account to access all our nutrition and fitness tools.