Macro Calculator
Calculate your ideal macronutrient ratios based on your goals and body composition.
What Are Macronutrients?
Macronutrients (or "macros") are the three main nutrients that provide energy to your body: protein, carbohydrates, and fats. Each macro plays a unique and essential role in your health, performance, and body composition.
Protein
Essential for muscle repair and growth, immune function, and enzyme production. Provides 4 calories per gram.
Carbohydrates
Your body's primary energy source, especially for high-intensity activities. Provides 4 calories per gram.
Fats
Essential for hormone production, brain health, and vitamin absorption. Provides 9 calories per gram.
Why Track Macros?
- More precise than simply counting calories
- Helps optimize body composition (muscle gain, fat loss)
- Can be tailored to specific fitness and health goals
- Provides flexibility in food choices while maintaining structure
- Helps identify nutritional imbalances in your diet
- Improves awareness of food quality and nutrient density
Different Macro Approaches
Balanced (30/40/30)
A well-rounded approach suitable for most people, with moderate amounts of all three macronutrients.
Low Carb (40/20/40)
Reduces carbohydrates while increasing protein and fat. May help with blood sugar management and fat loss.
High Protein (40/30/30)
Emphasizes protein intake, beneficial for muscle building, recovery, and satiety during fat loss phases.
Ketogenic (25/5/70)
Very low carb, high fat approach that shifts your body to using fat for fuel. May have benefits for certain conditions.
Note: This calculator provides estimates based on the Mifflin-St Jeor equation.
Individual needs may vary. Consult with a healthcare professional or registered dietitian for personalized advice.
How to Track Your Macros
Measure Your Food
Accuracy is key when tracking macros, especially in the beginning.
- Invest in a digital food scale
- Measure foods in their raw, uncooked state when possible
- Use measuring cups and spoons for liquids
- Be consistent with your measurements
- After a few weeks, you may develop the ability to estimate portions
Use Tracking Tools
Technology makes macro tracking much easier than it used to be.
- Use a food tracking app (MyFitnessPal, Cronometer, etc.)
- Create a digital food journal
- Scan barcodes for packaged foods
- Save frequent meals as recipes for quick logging
- Track weekly averages, not just daily totals
Meal Planning
Planning ahead makes hitting your macro targets much easier.
- Plan meals a day or week in advance
- Prep food in batches to save time
- Keep protein sources consistent across meals
- Adjust carbs and fats based on your activity level
- Have macro-friendly snacks ready for hunger emergencies
Protein-Rich Foods
Quality protein sources to include in your diet:
- Chicken breast (31g protein per 100g)
- Lean beef (26g protein per 100g)
- Fish (22-25g protein per 100g)
- Greek yogurt (10g protein per 100g)
- Eggs (6g protein per large egg)
- Tofu (8g protein per 100g)
- Lentils (9g protein per 100g cooked)
- Whey protein powder (80-90% protein by weight)
Carbohydrate Sources
Quality carbohydrate sources to fuel your activities:
- Oats (66g carbs per 100g)
- Brown rice (23g carbs per 100g cooked)
- Sweet potatoes (20g carbs per 100g)
- Quinoa (21g carbs per 100g cooked)
- Fruits (varying amounts)
- Vegetables (typically low in carbs)
- Beans and legumes (also provide protein)
- Whole grain bread (40-45g carbs per 100g)
Healthy Fat Sources
Quality fat sources for hormone health and satiety:
- Avocados (15g fat per 100g)
- Nuts and seeds (high in healthy fats)
- Olive oil (100% fat, mostly monounsaturated)
- Fatty fish (salmon, mackerel, sardines)
- Eggs (5g fat per large egg)
- Nut butters (peanut, almond, cashew)
- Coconut oil (100% fat, mostly saturated)
- Full-fat yogurt (moderate fat content)
Ready to optimize your nutrition?
Use our calculator to determine your ideal macronutrient ratios based on your goals and body composition.
