Macro Calculator
Calculate your daily macronutrient targets (protein, carbs, and fats) based on your weight, goals, and activity level. Perfect for cutting, bulking, keto, or any nutrition strategy.
Track your macros effortlessly with MealPrepHQ
Your Information
Estimated TDEE: 3,581 cal/day
Based on your weight and activity level. For more accurate TDEE, use our Calorie Calculator.
VitalMetrics - Macro Calculator
12/22/2025
Your Macro Targets
Based on maintenance goal
Macronutrient Breakdown
Quick Reference
How Macros Are Calculated
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a unique role and provides different amounts of energy:
Protein - 4 calories per gram
Essential for building and repairing tissues, making enzymes and hormones, and maintaining muscle mass. High protein intake helps preserve muscle during weight loss and supports muscle growth during bulking.
Carbohydrates - 4 calories per gram
Your body's preferred energy source. Carbs fuel your brain, support intense exercise, and help with recovery. They're stored as glycogen in muscles and liver for quick energy access.
Fats - 9 calories per gram
Critical for hormone production, vitamin absorption (A, D, E, K), brain health, and cell structure. Fats provide sustained energy and help you feel full longer.
Calculation Formula
1. Determine Daily Calories: Based on your TDEE and goal (cutting = TDEE - 500, bulking = TDEE + 500, etc.)
2. Apply Macro Ratios: Each goal has optimal protein/carbs/fats percentages
3. Convert to Grams:
- • Protein grams = (Calories × Protein%) ÷ 4
- • Carbs grams = (Calories × Carbs%) ÷ 4
- • Fats grams = (Calories × Fats%) ÷ 9
Understanding Your Results
Why Different Goals Have Different Macros
Your goal determines the optimal distribution of macronutrients:
- •Cutting (Weight Loss): Higher protein (40%) preserves muscle while losing fat, moderate carbs (30%) for energy, and moderate fats (30%) for hormones. Total calories reduced by 500.
- •Bulking (Muscle Gain): High carbs (45%) to fuel workouts and recovery, adequate protein (30%) for muscle growth, and moderate fats (25%). Total calories increased by 500.
- •Keto: Very high fats (70%), minimal carbs (5%) to induce ketosis, and moderate protein (25%). Body burns fat for fuel instead of carbs.
- •Low-Carb: Reduced carbs (20%), higher protein (35%) and fats (45%) for blood sugar control and satiety without full ketosis.
- •High-Protein: Very high protein (40%) for maximum muscle preservation or growth, balanced carbs (35%) and low fats (25%).
How to Track Your Macros
Tracking macros requires logging everything you eat. Popular apps and methods:
- •MacroMeals simplifies batch cooking by converting your macro targets into ready-to-prep menus and grocery lists.
- •MyFitnessPal: Largest food database, barcode scanner, easy macro tracking
- •Cronometer: Most accurate nutrition data, great for micronutrient tracking
- •MacroFactor: Science-based with adaptive recommendations
- •Food Scale: Essential for accuracy - measure everything in grams
Adjusting Over Time
Your macro needs change as your weight changes. Recalculate every 10-15 lbs of weight change. If you're not seeing progress after 2-3 weeks, adjust calories by 100-200 in the appropriate direction. Trust the process and be consistent before making changes.
Food Examples for Each Macro
Use these foods to build meals that hit your macro targets:
Protein Sources
- •Chicken breast (31g per 100g)
- •Salmon (25g per 100g)
- •Greek yogurt (10g per 100g)
- •Eggs (13g per 2 large)
- •Lean beef (26g per 100g)
- •Tofu (8g per 100g)
- •Protein powder (20-30g per scoop)
- •Cottage cheese (11g per 100g)
Carb Sources
- •White rice (28g per 100g cooked)
- •Oats (12g per 100g cooked)
- •Sweet potato (20g per 100g)
- •Whole wheat bread (12g per slice)
- •Pasta (25g per 100g cooked)
- •Banana (23g per medium)
- •Quinoa (21g per 100g cooked)
- •Berries (12g per 100g)
Fat Sources
- •Avocado (15g per 100g)
- •Almonds (50g per 100g)
- •Olive oil (14g per tbsp)
- •Peanut butter (16g per 2 tbsp)
- •Salmon (13g per 100g)
- •Cheese (25g per 100g)
- •Eggs (10g per 2 large)
- •Dark chocolate (30g per 100g)
Using Your Macros
1. Plan Your Meals
Split your daily macros across 3-5 meals. Most people find success with 3 main meals and 1-2 snacks. Pre-planning meals for the week makes hitting macros much easier than deciding day-to-day.
2. Build Each Meal Around Protein
Start with your protein source (chicken, fish, tofu, etc.), then add carbs and fats to reach your targets. Protein is usually the hardest macro to hit, so prioritize it in each meal.
3. Sample Daily Meal Plan (2000 cal, Maintenance)
4. Don't Stress Perfect Accuracy
Getting within 5-10g of your targets is perfectly fine. Consistency over weeks matters more than hitting exact numbers daily. Focus on the weekly average, not daily perfection.
5. Adjust Based on Results
Track your weight weekly. If you're not losing/gaining as expected after 2-3 weeks of consistent tracking, adjust total calories by 100-200. Keep macro ratios the same, just scale everything up or down.
Important Considerations
- •Fiber Matters: Aim for 25-35g daily from vegetables, fruits, whole grains, and legumes. Fiber is counted in carbs but crucial for digestive health and satiety.
- •Micronutrients Count: Don't just hit macros with junk food. Eat variety of whole foods for vitamins, minerals, and overall health.
- •Hydration is Key: Drink at least 8 cups (2L) of water daily, more when exercising. Proper hydration affects performance, recovery, and appetite.
- •Quality Matters: Choose whole, minimally processed foods most of the time. Prioritize lean proteins, complex carbs, and healthy fats over processed alternatives.
- •Meal Timing is Flexible: When you eat matters less than hitting daily totals. Eat on a schedule that fits your lifestyle and preferences.
- •Consult a Professional: For personalized advice, medical conditions, or specific athletic goals, work with a registered dietitian or sports nutritionist.
Macro Nutrition Tips
Evidence-based guidance for tracking macronutrients
Prioritize protein for your goals
Whether cutting, bulking, or maintaining, adequate protein (0.7-1g per pound of body weight) is crucial for muscle preservation and growth. Protein also increases satiety and has the highest thermic effect of all macronutrients.
Don't fear dietary fats
Healthy fats are essential for hormone production, nutrient absorption, and brain health. Include sources like avocados, nuts, olive oil, and fatty fish. Don't go below 15-20% of total calories from fat.
Time carbs around your workouts
If you're active, consume more carbs around training sessions for energy and recovery. Pre-workout carbs fuel performance, post-workout carbs replenish glycogen and support muscle recovery.
Track consistently, but don't obsess
Use a food tracking app to monitor your macros, but allow 5-10% flexibility. Perfect adherence isn't necessary - consistency over time matters more than daily perfection. Focus on whole foods first, then fine-tune macros.
Adjust based on real results
These are starting points. Monitor your weight, body composition, performance, and how you feel over 2-4 weeks. Adjust macros by 5-10% if you're not seeing expected progress. Your body's response trumps any calculator.
Choose quality sources
Hit your macro targets with whole, minimally processed foods: lean proteins, whole grains, fruits, vegetables, nuts, and seeds. Avoid filling macros with junk food - nutrient density matters for health and satiety.
Medical Disclaimer
This macro calculator is for informational and educational purposes only. It is not a substitute for professional medical or nutritional advice, diagnosis, or treatment. Always consult with a qualified healthcare provider, registered dietitian, or nutritionist before making significant changes to your diet, starting a new nutrition plan, or if you have any health concerns. This is especially important if you have existing medical conditions (diabetes, kidney disease, heart conditions), take medications, are pregnant or breastfeeding, have a history of eating disorders, or are under 18 years old. Individual nutritional needs vary based on many factors including health status, activity level, and metabolic rate.