Macro Calculator

Formula

How to use this calculator

1. Enter your daily calorie target (use TDEE or calorie calculator if you need to find it first).
2. Choose a diet style. For weight loss with muscle retention, "High Protein" works well. For endurance athletes, "Balanced." For low-carb approaches, "Low Carb."
3. Read the gram targets. Plan meals to hit each within ~10% — exact precision daily isn't needed.
4. Hit protein first, then fill remaining calories with carbs and fat in your chosen ratio.
5. Track for 1–2 weeks with an app (Cronometer, MyFitnessPal) to learn what your typical meals contribute.

Worked examples

When to use this calculator

Common mistakes to avoid

• Obsessing over exact grams. Real-world tracking accuracy is ±5–10%; close-enough beats perfectionism.
• Hitting calorie targets without protein focus. Under-protein during a deficit leads to muscle loss.
• Demonizing macronutrients. Carbs aren't bad. Fat isn't bad. The diet that works is the one you can stick with.
• Switching ratios constantly. Pick one and follow it for 6+ weeks before changing.
• Counting alcohol toward macros. Alcohol has 7 cal/g and gets metabolized differently — most trackers treat it as a separate category.
• Ignoring fiber. Aim for 25–35g/day; it doesn't fit the macro split cleanly but matters for digestion and satiety.

Sources & further reading

• Dietary Reference Intakes — Macronutrients — National Academies of Sciences, Engineering, and Medicine
• Protein intake and athletic performance — Journal of the International Society of Sports Nutrition