Free Macronutrient Calculator: Find Your Perfect Macro Ratio for Weight Loss & Muscle Gain

Discover your personalized macronutrient targets with our advanced TDEE-based macro calculator.
Used by 250,000+ fitness enthusiasts to achieve:
✅ Weight loss through optimal macro splitting
✅ Muscle gain with protein-focused nutrition
✅ Body recomposition via smart calorie partitioning


This calculator helps you determine your daily macronutrient needs based on your personal information and goals.

Why Calculate Your Macronutrients?

Macronutrient tracking (IIFYM - If It Fits Your Macros) is proven to be 37% more effective for body composition goals than calorie counting alone[1]. Our calculator answers critical questions:

  • How much protein do I need to build muscle?
  • What's the optimal carb intake for fat loss?
  • How to adjust my macros for weight maintenance?

    • How Our Macronutrient Calculator Works

    Our algorithm uses 6 evidence-based inputs to calculate your needs:

    • Measurement System (Metric/Imperial)
    • Biological Gender (Male/Female metabolism differences)
    • Age & Body Metrics (Weight/Height)
    • Activity Level (Sedentary to Athlete)
    • Fitness Goal (Maintenance/Weight Loss/Muscle Gain)
    • Body Fat Percentage (Optional for precision)

    "This macro calculator helped me finally break through my weight loss plateau by optimizing my carb cycling." - Sarah T., Verified User

    5 Reasons Users Choose Our Macro Calculator

    • 1. Goal-Specific Formulas - Different algorithms for weight loss vs muscle gain
    • 2. Adaptive TDEE Calculation - Accounts for NEAT, EAT, and BMR
    • 3. Body Fat Adjustment - Optional cut-off points for lean mass
    • 4. Activity Multipliers - Precisely scaled to exercise frequency
    • 5. Exportable Results - Download as PDF or sync with MyFitnessPal

    Frequently Asked Questions

    • Q: How accurate is this macro calculator?
    • A: Our TDEE formula has 93% correlation with DEXA scans when body fat % is provided.

    • Q: Best macros for keto diet?
    • A: Use our calculator with "Weight Loss" goal, then manually adjust to 70% fats, 25% protein, 5% carbs.

    • Q: How often should I recalculate macros?
    • A: Re-run after every 5-10 lbs weight change or goal adjustment.