Macro Calculator
Calculate your ideal protein, carbs, and fat intake for your fitness goals.
What Are Macros?
Macros (short for macronutrients) are the three main nutrients your body needs in large amounts to function: protein, carbohydrates, and fat. Each macronutrient serves different purposes and provides a specific number of calories per gram.
- Protein (4 calories/gram): Essential for building and repairing muscle, supporting immune function, and producing enzymes and hormones.
- Carbohydrates (4 calories/gram): Your body's primary energy source, especially important for brain function and high-intensity exercise.
- Fat (9 calories/gram): Necessary for hormone production, vitamin absorption, and cell membrane health.
How Much Protein Do You Need?
Protein requirements vary based on your goals and activity level. Here are general guidelines:
- Sedentary adults: 0.5-0.7g per pound of bodyweight
- Regular exercisers: 0.7-0.9g per pound of bodyweight
- Fat loss (preserving muscle): 1g per pound of bodyweight
- Muscle building: 0.9-1.1g per pound of bodyweight
Getting adequate protein is especially important when dieting, as it helps preserve lean muscle mass while losing fat.
Macros for Weight Loss
When your goal is fat loss, your macro split becomes crucial for maintaining muscle while losing fat. Key principles include:
- Higher protein: Aim for 1g per pound of bodyweight to preserve muscle during a calorie deficit.
- Moderate fat: Keep fat at 20-30% of calories for hormone health and satiety.
- Flexible carbs: Fill remaining calories with carbs based on your preferences and activity level.
A common effective macro split for fat loss is approximately 40% protein, 35% carbs, and 25% fat.
Macros for Muscle Gain
Building muscle requires a calorie surplus combined with the right macro balance:
- Adequate protein: 0.9-1g per pound supports muscle protein synthesis.
- Higher carbs: Carbs fuel intense workouts and support muscle recovery.
- Moderate fat: Keep fat at 20-25% for hormone optimization.
For lean muscle gains, a split of 30% protein, 45% carbs, and 25% fat is often effective.
IIFYM and Flexible Dieting
IIFYM (If It Fits Your Macros) is a flexible approach to nutrition that focuses on hitting your macro targets rather than following strict food rules. The philosophy is that as long as you meet your protein, carb, and fat goals, you can include a variety of foods in your diet.
While IIFYM allows flexibility, it's still important to prioritize whole, nutrient-dense foods for overall health. A good rule is the 80/20 approach: 80% whole foods, 20% flexible choices.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides calories and serves different functions. Protein and carbs have 4 calories per gram, while fat has 9 calories per gram.
How much protein do I need per day?
For most active individuals, 0.8-1 gram of protein per pound of bodyweight is recommended. If you're trying to lose fat while preserving muscle, aim for 1 gram per pound. For maintenance, 0.7-0.8 grams per pound is usually sufficient.
What's the best macro ratio for weight loss?
For weight loss, a higher protein ratio helps preserve muscle mass. A common effective split is 40% protein, 35% carbs, and 25% fat. However, the most important factor is maintaining a calorie deficit while getting adequate protein.
Should I track macros or just calories?
Tracking macros gives you more control over your body composition results. While calories determine weight change, macros determine whether you lose fat vs muscle. For optimal results, especially when exercising, tracking macros is recommended.
Can I adjust my macros if I'm not seeing results?
Yes! Macro targets are starting points. If you're not losing weight, reduce carbs or fats slightly. If you're losing muscle, increase protein. Track your results for 2-3 weeks before making adjustments.