Calculate your optimal macronutrient ratios (protein, carbs, fats) for your fitness goals
Daily Calorie Target
2633
calories per day
BMR
1699
TDEE
2633
197g
2.6g per kg body weight
263g
1053 calories
88g
790 calories
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each serves unique functions and provides energy (calories). Balancing macros is crucial for achieving fitness goals.
Function: Builds and repairs muscle, supports immune function, makes enzymes and hormones.
Sources: Chicken, fish, eggs, dairy, beans, tofu, protein powder.
Recommendation: 0.8-2.2g per kg body weight (higher for athletes/muscle building).
Function: Primary energy source, fuels brain and muscles, supports athletic performance.
Sources: Rice, bread, pasta, fruits, vegetables, oats, potatoes.
Types: Simple (sugars) vs Complex (starches, fiber). Prioritize complex carbs.
Function: Hormone production, vitamin absorption, brain health, long-term energy.
Sources: Avocado, nuts, olive oil, fatty fish, eggs, cheese.
Types: Unsaturated (healthy) vs Saturated vs Trans (avoid). Focus on unsaturated fats.
| Goal | Protein | Carbs | Fats |
|---|---|---|---|
| Balanced/Maintenance | 30% | 40% | 30% |
| Muscle Gain | 35-40% | 40-45% | 20-25% |
| Fat Loss | 40% | 30% | 30% |
| Low Carb | 40% | 20% | 40% |
| Keto | 20-25% | 5-10% | 70-75% |
Pro Tip:Track macros using apps like MyFitnessPal or Cronometer. Weigh food for accuracy initially, then you'll learn to estimate portions. Consistency matters more than perfection.
Eyeballing portions leads to 20-50% errors. A digital food scale ($10-20) ensures accuracy. Weigh raw ingredients before cooking for consistency.
Log cooking oils, condiments, drinks, and snacks. Small items add up—2 tbsp olive oil is 240 calories. Use barcode scanners in tracking apps for speed.
Prepare meals in advance to hit macros consistently. Cook proteins, carbs, and veggies in bulk. Portion into containers for grab-and-go convenience.
Hit protein target first—it's most important for muscle and satiety. Then fill remaining calories with carbs and fats based on preference and activity.
Aim for 80-90% accuracy. Perfect tracking isn't sustainable. Focus on weekly averages rather than daily perfection. Adjust based on results.
Reassess macros every 4-6 weeks as weight changes. Metabolism adapts, so adjust calories and ratios based on progress and energy levels.
Minimum: 0.8g/kg for sedentary adults. Optimal for muscle building: 1.6-2.2g/kg. Athletes and those cutting fat may benefit from 2.0-2.5g/kg. More isn't always better—excess protein is just expensive calories.
No. Calories determine weight loss, not carbs. Low-carb works for some due to reduced appetite and water weight loss, but it's not magic. Many athletes thrive on high carbs. Choose what's sustainable for you.
Keto (very low carb, high fat) works for some but isn't necessary. Benefits: appetite control, stable energy. Drawbacks: athletic performance may suffer, restrictive, keto flu initially. Try it if interested, but balanced macros work fine too.
Use protein powder (whey, casein, plant-based). One scoop adds 20-30g protein for ~120 calories. Greek yogurt, cottage cheese, and lean meats are also protein-dense. Spread intake across meals for better absorption.
No. Track for 4-12 weeks to learn portion sizes and food composition. Many people then maintain results intuitively. Track again if progress stalls or goals change. It's a tool, not a lifestyle requirement.
Macros aren't everything. Aim for 25-35g fiber daily from vegetables, fruits, and whole grains. Eat colorful foods for vitamins and minerals. Consider a multivitamin if diet is restricted. Quality matters, not just quantity.