ganak.appMacro Calculator
Free macro calculator to find your ideal daily protein, carbs, and fat intake. Calculate macronutrients based on your body stats, activity level, and fitness goals. Choose from preset diet plans (Balanced, Low Carb, High Protein, Keto, Low Fat) or create custom macro ratios. Includes per-meal breakdown, diet plan comparison, and personalized protein recommendations. Uses Mifflin-St Jeor and Katch-McArdle formulas.
Standard balanced diet
Your Daily Macros
Balanced diet plan
Protein
30%
2.7g/kg
Carbs
40%
3.6g/kg
Fat
30%
1.2g/kg
Protein recommendation for your goal: 1.2-1.8 g/kg for general health (~84-126g for your weight)
Per-Meal Breakdown
Macros evenly distributed across 3 meals
| Meal | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|
| Meal 1 | 63g | 84g | 28g | 837 |
| Meal 2 | 63g | 84g | 28g | 837 |
| Meal 3 | 63g | 84g | 28g | 837 |
Diet Plan Comparison
How macros change across different diet plans at 2507 kcal
| Plan | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced30/40/30 | 188g | 251g | 84g |
| Low Carb35/20/45 | 219g | 125g | 125g |
| High Protein40/30/30 | 251g | 188g | 84g |
| Keto20/5/75 | 125g | 31g | 209g |
| Low Fat30/50/20 | 188g | 313g | 56g |
What is a Macro Calculator?
Your tool for personalized nutrition planning
A macro calculator determines how many grams of protein, carbohydrates, and fat you should eat daily based on your body stats, activity level, and fitness goals. Unlike a simple calorie calculator, a macro calculator breaks down your total calories into specific nutrient targets.
Macronutrients ("macros") are the three main nutrients your body needs in large quantities: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). Each plays a unique role in your body, and the right balance depends on your goals.
How to Calculate Your Macros
The step-by-step process
- 1Calculate Your BMR
Your Basal Metabolic Rate is the calories your body burns at rest. We use the Mifflin-St Jeor equation (or Katch-McArdle if you know your body fat percentage).
- 2Calculate Your TDEE
Your Total Daily Energy Expenditure is your BMR multiplied by an activity factor (1.2 to 1.9). This is your maintenance calories.
- 3Adjust for Your Goal
Subtract calories for weight loss or add for muscle gain. The rate of change varies by individual, but a moderate deficit of 500 calories per day is a common starting point for gradual fat loss.
- 4Split Into Macros
Divide your target calories into protein, carbs, and fat based on your chosen diet plan. Each diet plan has different ratios optimized for different goals.
Understanding Each Macronutrient
What each macro does and where to find it
Protein (4 cal/g)
Essential for building and repairing muscle tissue, producing enzymes and hormones, and supporting immune function. Higher protein intake helps preserve muscle during weight loss and supports growth during bulking.
Sources: Chicken breast, fish, eggs, Greek yogurt, tofu, lentils, whey protein
Carbohydrates (4 cal/g)
Your body's preferred energy source, especially during high-intensity exercise. Carbs fuel your brain, muscles, and central nervous system. Complex carbs provide sustained energy and fiber.
Sources: Rice, oats, sweet potatoes, whole wheat bread, fruits, vegetables, quinoa
Fat (9 cal/g)
Critical for hormone production (including testosterone), vitamin absorption (A, D, E, K), brain health, and cell membrane integrity. The USDA Acceptable Macronutrient Distribution Range recommends 20–35% of calories from fat for most adults.
Sources: Avocado, nuts, olive oil, fatty fish, eggs, cheese, coconut oil
Diet Plan Macro Ratios Explained
Choosing the right macro split for your goals
| Diet Plan | P / C / F | Best For |
|---|---|---|
| Balanced | 30/40/30 | General health, maintenance, beginners |
| Low Carb | 35/20/45 | Fat loss, insulin sensitivity, steady energy |
| High Protein | 40/30/30 | Muscle building, cutting, athletic performance |
| Keto | 20/5/75 | A common keto variant; ketosis, epilepsy management |
| Low Fat | 30/50/20 | Heart health, high-carb athletes, endurance sports |
Macro Tracking Tips
Best practices for counting macros effectively
Do This
- Prioritize hitting your protein target first
- Use a food scale for accurate portions
- Prep meals ahead to stay consistent
- Aim for ±5g on each macro, not perfection
Avoid This
- Going below 20% fat without medical guidance
- Eating too little protein during a cut
- Ignoring micronutrients (vitamins, minerals)
- Obsessing over hitting exact numbers daily
Important Disclaimer
Please read before making dietary decisions
This macro calculator provides estimates based on established formulas. Individual needs vary based on genetics, medical conditions, and other factors. These results are for informational purposes only. Consult a healthcare provider or registered dietitian before making significant dietary changes.
Frequently Asked Questions
Common questions about macros, macro counting, and nutrition planning