Calculators

Macro Calculator for Accurate Daily Macronutrients and Calories

This easy-to-use macro calculator shows your optimal macronutrients and calories based on your age, height, weight, gender, and activity level. It serves as a weight loss calculator or a muscle gain calculator. Use your results with macro counting, flexible dieting, or IIFYM to reach your goals faster.

Age

Gender

Current Weight

Height

Formula ?If you know your body fat %, Lean Mass formula may be more accurate.

Activity Level

Goal

Carbohydrate

Protein

Fat

Get Faster Results! Join the 11,000+ successful people who use The Macro Solution

ADJUST MEALS PER DAY

ADJUST PROTEIN

Why a Macro Calculator is Important

The foods we eat are made up of three “macros” (macronutrients). These are carbohydrates (carbs), protein, and fat. Chicken is high in protein but has no carbs. Rice is high in carbs, but very little fat or protein.

These 3 macronutrients are from which the human body obtains energy and raw materials for growth and repair.

What Are the Right Macro Ratios for You?

The right macros for you are based on your personal Total Daily Energy Expenditure (TDEE) and goals.

My macro calculator defaults at the best macro ratio that’s proven to work for the majority of people. You should achieve your weight loss or muscle building goals using the default setting.

However, there is nothing wrong with adjusting this ratio if needed. Perhaps you’re an extreme endomorph and do better with fewer carbs. Or, perhaps you only have one kidney and need to eat less protein. You can adjust to the levels that are right for you personally with a little math, which is explained in detail here.

How to Calculate the Right Daily Protein Amount

Setting protein to Moderate adjusts the ratio to .65 grams per pound of body weight. This is appropriate for sedentary individuals or for people with higher body fat percentages.

High is appropriate for people who are active, do moderate strength training, and have an average body fat percentage.

Maximum will set to 1 gram / lb. This is appropriate for those who are wanting to gain weight/muscle mass and do intense training.

I go into greater detail about how to choose an appropriate protein level when counting macros so give that article a read if you’re still unsure.

Using the Macro Calculator to Calculate Daily Fat Amount

Fats are set at 30% of daily energy expenditure. This is a healthy moderate amount that most people do well with and is based on recommendations by nutritional guidelines.

When choosing foods that contain fat, focus on getting predominately healthy fats as part of that 30%.

Calculating the Right Carb Amount

After protein and fat are calculated, the calculator assigns the remainder of your calories as carbohydrates. This usually results in a moderate amount of carbs that are in the healthy range recommended for most people. Carbs fuel your body and workouts and are the body’s preferred energy source.

Many people coming from a “low carb” type of dieting may feel like this weight loss calculator factors carbs on the high side. However, this is a moderate amount of carbs according to respected nutritional guidelines and the notion that carbs cause weight gain or prevent fat loss when eaten in relation to your TDEE has been debunked.

How the Calculator Adjusts Your TDEE Based on Your Goals

Daily energy expenditure (TDEE) is calculated from your age, gender, height, weight, and exercise output.

You can easily use the macro calculator to adjust your energy levels to lose fat, maintain your current weight, or gain muscle.

By default, the results are for losing weight. Select either lose or gain if you are trying to lose fat or gain muscle. These are good starting points, but you may have to play around with your macros until you find your personal goal-reaching sweet spot. You can then count macros until you reach your desired goal.

See the full guide to macro ratios here.

Using a Weight Loss Calculator (Fat Loss)


As a weight loss calculator this tool establishes a safe calorie deficit only.

  • The Lose button puts you in a 20% calorie deficit which promotes safe, steady weight loss.
  • The Lose 10% button puts you in a 10% calorie deficit and is intended for those with less than 10 pounds to lose and who also wish to build muscle at the same time.

For Maintaining Your Current Weight

The Maintain button shows you the macro levels that will keep you at your current weight. This is good for people who have lost weight and who don’t want to gain the weight back.

Using as a Gaining Muscle Calculator

The Gain button puts you in a 20% calorie surplus and is designed for people who are wanting to build muscle fast in conjunction with a comprehensive weight training program. It can also be used by people who are underweight.

Some people may want to use the maintenance button and then gradually increase calories from there if they want their muscle gains to be lean.

Which Formula – Normal or Lean Mass?

The default (normal) formula is fine for most people. However, there are some exceptions.

1. If you are very lean (low body fat percentage) the default formula may not be accurate. Use the “Lean Body Mass” setting. This uses a formula that factors specific body fat percentage into the equation and since muscle tissue burns many more calories than fat tissue while even at rest, it will give you a higher TDEE. This is perfect for “athletic body types” that want to use macro counting to gain more muscle mass.

2. If you are classified as obese and have a lot of weight to lose, the standard formula will not be accurate because the equation used, factors for an average body fat percentage. If you happen to be above average it will skew the results. Please see this article for more clarification on how to do macro counting if you are obese.

You can calculate your ideal body weight here.

How Do I Calculate My Daily Macros

By default, the results show the number of grams of each macronutrient you should eat each day. Simply make sure you have eaten those macro amounts by the end of the day.

How Do I Calculate My Macros for a Meal

Click on meal numbers to split this into a “per meal” basis for counting macros. For some people, this is easier, while for others it becomes too much to keep track of. Do what works for you. Either method is fine.

See our Healthy 5 Day Flexible Meal Plan. It includes 3 meals and 2 snacks per day.

Setting Activity Level Accurately

A higher activity level means a higher daily calorie goal (TDEE). For example; if you can maintain your weight at 2,000 calories per day, then adding vigorous daily exercise to this means you need more calories to maintain your weight.

Figure out your activity level using the Calories Burned Calculator.

The same rule applies even if you are using this as a weight loss calculator.

If you are sedentary and your goal is to lose weight, your calorie goal might be (for example) 1,600 calories per day. If you decide to start exercising, the weight loss calculator will increase your daily calorie goal (say, to 1,800 calories/day). Although it may seem counter-intuitive, more energy is required to fuel your workouts, and your metabolism is increased – therefore calories should be higher. Undereating is one of the leading causes of weight loss plateau.

Many people struggle with which exercise level to choose. Basically each level breaks down as follows:

  • Sedentary: Just normal everyday activity like a little walking, a couple flights of stairs, eating etc.
  • Light: Any activity that burns an additional 200-400 calories for females or 250-500 calories for a males more than your sedentary amount.
  • Moderate: Any activity that burns an additional 400-650 calories for females or 500-800 calories for males more than your sedentary amount.
  • Extreme: Any activity that burns more than about 650 calories for females or more than 800 calories for males in addition to your sedentary amount.

This varies based on your individual stats, but you can get a more specific amount of calorie burn by simply subtracting your sedentary calorie amount from the chosen exercise level amount.

You can also determine how many calories you are burning using a exercise calorie burn MET database or a good app like MapMyFitness or a wearable device like FitBit or Apple Watch. (Note that activity trackers tend to overestimate calorie burn.)

Too much physical activity combined with low calories could lead to muscle catabolism (the breakdown of muscle fiber). This is not a good thing, and can actually stall your weight loss, so if you love to exercise, eat up!

Weight Loss Calculator Results and Tracking Macros?

After you have your personal macro calculations, you need to determine the macros in all the foods you eat. By tracking and counting them each day, you can reach your recommended macro targets that encourage fat loss, muscle gain, or whatever your goal may be.

While this may seem like a lot of work, there are some really good smartphone macro apps that do most of the work for you. We rank the best macro tracking apps here so you can get started tracking quickly.

Macro counting is extremely successful, and can free you from the “good food, bad food” mindset.

You don’t need to make radical shifts in your diet, nor deprive yourself of your favorite foods. Just make sure you are within your macronutrient goals for each day, and you’re good to go!

Accelerate Your Diet and Fitness Goals with My Macro Solution System

Step-by-step self-guided program -or- fully customized personal macros coaching. Feel exhilarated as you conquer your goals!

Macros for Fat Loss
Macros for Muscle Gain

References

  • Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51 (2), 241-247. Link
  • McArdle, W. D., Katch, F. I., & Katch, V. L. (2010). Exercise physiology: nutrition, energy, and human performance. Lippincott Williams & Wilkins. Link
  • Lemon, P. W., Tarnopolsky, M. A., MacDougall, J. D., & Atkinson, S. A. (1992). Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Journal of Applied Physiology, 73(2), 767-775. study abstract link
  • Grundy, S. M. (1999). The optimal ratio of fat-to-carbohydrate in the diet. Annual review of nutrition, 19(1), 325-341. abstract
Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition and is our lead macro coach. If you need help reaching your weight loss/fitness goals see our personal coaching options.
Last Updated: May 5, 2021

1,971 Comments

  1. Zsa Zsa 2 days ago

    Can I adjust the carbs lower like you can do with the protein or will it alway automatically fill it in? Can I adjust the fat higher? Is it only the protein that I can adjust? How much does your meal plans cost or are they part of the app? How much is the app?

    Reply
    • Ted Kallmyer (Certified Macro Coach) 1 day ago

      Hi Zsa, You can manually adjust your ratios but I’d advise against setting your carbs too low. The beauty of macro-based dieting is the balance. I have self-guided plans with some meal plans here The Macro Solution and offer coaching services here Personalized Macros Coaching which is all your optimal calculations and access to my exclusive meal plan database.

      Reply
  2. Cara 1 week ago

    Hi Ted,
    If the calculator is giving you a much higher number than what you’ve been doing up until now, do you recommend going for it or doing a reverse diet?

    I have been eating around 1600 -1700 calories daily with one day where ill have alcohol and an untracked meal. Lift 60 min 5x week, two 40 min spin classes/week plus a long run. My fit bit always has me burning 2-2500 cals/day

    Im always hungry and clearly my metabolism is shot, I lost ten pounds doing 1500 calories per day but wasnt sustainable. Im 5’7″ 31yoF and 155 lbs. Is a reverse diet necessary or could I just start out with the near 1900 cals/day recommended by the app and track alcohol .
    Thanks!

    Reply
    • Ted Kallmyer (Certified Macro Coach) 1 week ago

      Hi Cara, So glad you are seeing the need to be eating more. Most people can fix things by just increasing to a 20% deficit which is what the calculator is giving you. Start there and see how your body starts responding.

      Reply
  3. Renee 3 weeks ago

    I’m a runner and run anything from 16km to 25km 5 days a week. What would I consider for my rest days. I’m not wanting to lose weight. Goal is to maintain

    Reply
    • Renee 3 weeks ago

      I should add that I’m 35 and 50kg

      Reply
    • Ted Kallmyer (Certified Macro Coach) 3 weeks ago

      Hi Renee, For runners, it’s better to track your run and then add your run’s calorie burn to your sedentary calculation. Cap your protein at 120 g then do 30% fat and the rest carbs.

      Reply
  4. James Oliver 3 weeks ago

    So I work out 3 days a week . Burn 500 calories, and the rest if the days should be sedentary, do I still cut 20% on rest days

    Reply
    • Ted Kallmyer (Certified Macro Coach) 3 weeks ago

      Hi James, If your goal is fat loss then yes, keep your deficit consistent as many days of the week as you can.

      Reply
      • James Oliver 3 weeks ago

        Thanks 1 more question since I have 34% bodyfat 208 pounds 5ft 5in, 3 Dat strength training do I eat moderate protien or high

        Reply
        • Ted Kallmyer (Certified Macro Coach) 3 weeks ago

          You could actually get away with normal protein since your fat tissue will skew the calculation. I would think you wouldn’t need any more than 160 g per day max.

          Reply
  5. Mathias 3 weeks ago

    Hey man.

    I’m 20 years old, 6 ft 2 and weigh around 220lbs. I’m looking to remove the last layer of bodyfat and i have no ideas about how i’m supposed to eat for that. I eat pretty healthy and i work out about 4-6 days a week. I just now started working on removing the last fat layer. I’m i right in eating mostly protein, a regular amount of carbs and kinda limit the fat? Thanks anyways 👍

    Reply
    • Ted Kallmyer (Certified Macro Coach) 3 weeks ago

      Hi Mathias, Good for you! It’s actually about energy balance. I recommend maintaining a 20% calorie deficit on both your training and workout days. The high setting for protein is fine and fats should be around 25-30%. Eating fat doesn’t prevent you from losing fat, nor does eating carbs. These two macros are the easiest to overeat which is why they get a bad rap. Eating them in relation to your weight loss TDEE is key.

      Reply
  6. Sean 2 months ago

    Hi Ted,

    i am 29 years old, 181cm and weigh 81kg and train 5-6 times per week (TDEE 3000). I wish to gain muscle mass which i believe is around 3300 calories for me personally. I am confused about my recommended grams of macros compared to the standard ratios.

    I am to the understanding that an est. of 45% Carbs, 35% proteins and 20% fats (give or take) is what you should be after.

    However at 2g of protein per kilo (162g*4cals=648cals) is only 20% of my 3300 calorie requirement. if 20% fat is to be 74g*9cals=666cals this means my carbs are a really high at 60% or 496g*4cals to hit the remaining 1986cals

    Should I be having more protein is is this 60 / 20 / 20 ratio okay?

    Thanks
    Sean

    Reply
    • Ted Kallmyer (Certified Macro Coach) 2 months ago

      Hi Sean, I think you’ve figured it out. You have to cap your protein since you’re lean and workouts are intense, otherwise, you’ll be eating too much and just be burning extra as energy. Probably a cap of 170 g would be fine. Your fat can be around 25-30% and the rest can be carbs.

      Reply
  7. Blanca Ramos 2 months ago

    Hi Ted,
    I am 55 year old female, current weight 186, height 5 ft 4 in, started intermittent fasting 3 weeks ago. My first meal is at 1pm, have fruit, yogurt, nuts. Second meal at 5-6 pm have meat, carbs. Since I am only having one big meal, have issues with getting protein required. What or how can I get required daily protein. Can’t eat soy products. Please help 😞

    Reply
    • Ted Kallmyer (Certified Macro Coach) 2 months ago

      Hi Blanca, Why is your eating window so limited? A natural 12-14 hour fasting period each day is more than adequate. Also, the lowest protein setting would be more than adequate for your situation. Try to be less restrictive and more flexible.

      Reply
  8. Shay 2 months ago

    Hey Ted! I’m a 35 yo, 5’ 6”, 140Lb female, have been tracking macros (50%c, 30%p, 20%f) and carb cycling (two consecutive low carb days at 50g net), and intermittent fasting (8/16 split) on and off for over a year now. I run (15-25 miles/week) and lift weights 5-6 times a week. I have been stuck with 10 pounds to lose since January. I don’t know what else to do to get this bit of weight off! I kept it off doing this same thing for 6 months (summer 2020-dec 2020) and now I can’t get it off! Any advice is appreciated!

    Reply
    • Ted Kallmyer (Certified Macro Coach) 2 months ago

      Hi Shay, I would guess that you aren’t fueling your workout days properly. I encounter this all the time as to why people seem “stuck”. Here’s an article that I’ve written about it. If You Want to Lose Weight, You Have to Start Eating!

      Reply
  9. Sarah 2 months ago

    New to this. So got a lot of learning to do. Fingers crossed I can make some good progress in my weight loss. Heard amazing things about the product.

    Reply
  10. Nik Bale 2 months ago

    Gonna look into a macro counting app right away!

    Reply
  11. Andrea Boyn 2 months ago

    Oh

    Reply
  12. Trish Ingram 3 months ago

    Hi there I love your information and this is the most understanding I’ve gained about figuring out macros. But how do I combine this knowledge with carb cycling as well. Any advice is greatly appreciated.

    Reply
    • Ted Kallmyer (Certified Macro Coach) 3 months ago

      Hi Trish, Carb cycling isn’t needed and just adds restriction here’s an article I’ve written on the subject. Carb Cycling While Flexible Dieting

      Reply
  13. Charlotte Morgan 3 months ago

    Hi Ted, I always sleep late now and wake up at around noon/midday, because I snack a lot more now than I did when I was younger, so I don’t eat breakfast in the mornings anymore because I’m scared of accidentally gaining weight. So I just have two meals a day now, something at lunch and then a cooked meal at dinner, with snacks for the rest of the day. I never used to do this when I was younger but like I said I didn’t snack much at all back then either. My diet is a lot more varied now, with some “junk” foods thrown in as well as fruits and veggies etc. It never used to bother me when I was younger but I was a lot skinnier back then, and people say I look much healthier now. But I’m scared now that if I start getting up early in the mornings again, then I would have to eat a morning meal, and then, throughout the rest of the day, consume too low or too little calories which will lead to me unintentionally losing or gaining too much weight? Could you maybe help me past this? If it works for me, whatever the reason for doing it is, and it satisfies me, then there’s no reason to worry or try to change it, right? Otherwise, how would you give advice on how to change this habit? Would it just be a matter of adjusting portion sizes if I’m eating too much or too little? Thanks.

    Reply
    • Ted Kallmyer (Certified Macro Coach) 3 months ago

      Hi Charlotte, Thanks for sharing. It can be pretty freeing to understand how much energy your unique body needs during a 24 hour period and then learning how to eat to accomplish your goals in relation to that amount. What’s also great is the flexibility it offers. You can still have those foods/snacks you love and you can still eat during an 8-10 hour window if you want to. I’d be happy to calculate everything for you and get you started on the journey the right way. Please check out my coaching options and we’ll take it from there.

      Reply
  14. Zuzana 4 months ago

    Hi😊
    I have to stop Keto diet as I have some health complications and malnutritioned myself.
    Skipping meals and doing IF altogether with 5x a week exercise has led me to almost collapse.
    Please do not judge me🙈
    I have had eating disorder at younger age.
    I am 5ft 6inches and 115 pounds.
    If I gain weight I want to gain it through muscles and stop being so obsessed with carbs.
    Is it ok to start also with exercise or first adjust my macros and then add the exercise.
    Thank you.

    Reply
    • Ted Kallmyer (Certified Macro Coach) 4 months ago

      Hi Zuzana, No judgment here. The dieting world is a place full of misinformation and bad advice. You want to factor two sets; A rest day set and an exercise day set. Start at your maintenance levels and then gradually add a bit more to promote lean gains. Macros for Gaining Muscle and Cutting Fat

      Reply
  15. Ava 4 months ago

    Hi Ted, can you please help me calculate my macros? I’m counting my macros and have been doing so for a few months and losing weight. I’m lifting heavy daily and very active daily. My current macros are here: 2020 calories made up of 110g protein // 60 g fat // 260 g carbs and the scale is continuing to drop. I’m 35 yo and 133 lbs. I am pregnant and need help calculating my macros now – assuming the current breakdown of macros above is not my maintenance – what should my current maintenance be and I know based on the “maintenance” level I need to add 300 calories for pregnancy trimesters 1-2. What do you recommend?

    Reply
    • Ted Kallmyer (Certified Macro Coach) 4 months ago

      Hi Ava, Great job so far and pregnancy does indeed complicate things. I’d have to look at everything in detail before I could calculate things for you and could only do so as part of my coaching services here: Personalized Macros Coaching

      Reply
  16. Debbie Smith 4 months ago

    Looking forward to results

    Reply
  17. Robert 4 months ago

    Hello,
    I am a 40 year old male, trying to lose body fat and according to this website, I should be eating 215 gms of carbs, and 155g of protein. I was curious, if your trying to lose weight/body fat you decrease your carb intake? is this accurate or can you provide more clarity regarding this.

    Thanks

    Reply
    • Ted Kallmyer (Certified Macro Coach) 4 months ago

      Hi Robert, Counting macros reduces calories (energy consumption) in a balanced way instead of targeting one macro group. It’s more precise because it is looking at the energy needs of someone with your unique stats and then establishes a safe deficit. Restricting carbs is just a method of calorie restriction and carbs in of themselves aren’t the problem. Here’s a good article of mine to read that will give you more info. concerning this method: What is Flexible Dieting? A Macro Based Diet Plan to Get Started Quickly

      Reply