Macro Calculator
Calculate your optimal macronutrient ratios based on your fitness goals and lifestyle
📏 Measurement Units
👤 Personal Information
years
cm
kg
🏃 Activity Level
Select your typical weekly activity level
Moderate Activity
Exercise 3-5 days per week
Sedentary
Little to no exercise
Light Activity
Light exercise 1-3 days per week
High Activity
Heavy exercise 6-7 days per week
Very High Activity
Very heavy exercise, physical job
🎯 Fitness Goal
Choose your primary fitness objective
Weight Loss
Reduce body fat while preserving muscle mass
Maintenance
Maintain current weight and body composition
Muscle Gain
Build muscle mass and strength
🥗 Macro Approach
Select your preferred macronutrient strategy
Balanced
25%
45%
30%
Well-rounded approach for general health and fitness
Best for: Beginners, maintenance, general health
High Protein
30%
40%
30%
Optimized for muscle building, recovery, and satiety
Best for: Muscle gain, weight loss, athletes
Low Carb
25%
20%
55%
Reduced carbohydrates for enhanced fat burning
Best for: Weight loss, insulin sensitivity
Custom
25%
45%
30%
Personalized ratios based on your specific needs
Best for: Advanced users, specific requirements
🎯 Your Macro Targets
2580
Daily Calories
Maintenance Goal
2580
calories
Protein
194
774 calories
30%
Carbohydrates
258
1032 calories
40%
Fat
86
774 calories
30%
Fiber
36
Daily target
14g/1000cal
🍽️ Meal Distribution
Suggested macro split throughout the day
Breakfast
645
48g
Protein
65g
Carbs
22g
Fat
Lunch
774
58g
Protein
77g
Carbs
26g
Fat
Dinner
774
58g
Protein
77g
Carbs
26g
Fat
Snacks
387
29g
Protein
39g
Carbs
13g
Fat
🥘 Food Examples
Common foods that fit your macro targets
High Protein Foods
Chicken Breast
100g
31g protein
Greek Yogurt
1 cup
20g protein
Eggs
2 large
12g protein
Whey Protein
1 scoop
25g protein
Quality Carbohydrates
Oats
1/2 cup dry
27g carbs
Brown Rice
1 cup cooked
45g carbs
Sweet Potato
1 medium
24g carbs
Banana
1 medium
27g carbs
Healthy Fats
Avocado
1/2 medium
15g fat
Almonds
1 oz
14g fat
Olive Oil
1 tbsp
14g fat
Salmon
100g
13g fat
💾 Data Management