Get personalized daily protein, carb, and fat targets based on your body stats, activity level, and fitness goal.
Macro targets are estimates based on the Mifflin-St Jeor equation. Individual needs vary based on health conditions, medications, and activity. Consult a registered dietitian for personalized nutrition plans.
Macronutrients — protein, carbohydrates, and fat — are the three categories of nutrients that provide calories. Each plays a different role in your body: protein builds and repairs muscle tissue, carbohydrates fuel high-intensity activity and brain function, and dietary fat supports hormone production and nutrient absorption.
This nutrition macro calculator first estimates your total daily energy expenditure (TDEE) using the Mifflin-St Jeor equation, then splits those calories into an optimal macronutrient ratio based on your goal.
Fat loss (calorie deficit): Higher protein (40%) to preserve muscle mass during a deficit, moderate carbs (30%) for training energy, lower fat (30%). Calories reduced by 20% below TDEE.
Maintenance: Balanced split — 30% protein, 40% carbs, 30% fat. Calories at TDEE.
Muscle gain (calorie surplus): High protein (30%) to build new tissue, high carbs (45%) to fuel training and recovery, moderate fat (25%). Calories increased by 10% above TDEE.
The most effective approach is weighing food with a kitchen scale and logging it in an app like MyFitnessPal or Cronometer. Focus on hitting your protein target first — it's the hardest macro to reach and the most important for body composition. Let carbs and fats fill in around it.
You don't need to be perfect. Hitting within 5–10 grams of each target is close enough. Consistency over weeks matters far more than daily precision.
Research consistently supports 0.7–1.0 grams of protein per pound of body weight for active individuals. This macronutrient calculator uses ratios that typically fall in this range. If you're in a calorie deficit, aiming for the higher end helps preserve lean muscle mass.
For simplicity and consistency, most people do well eating the same macros every day. If you want to optimize further, you can slightly reduce carbs on rest days and increase them on training days, keeping overall weekly intake the same.
If you've been consistent for 2+ weeks without changes, reduce daily calories by 100–200 (typically from carbs or fat, not protein). Metabolic adaptation, water retention, and tracking errors are common reasons for stalled progress.