Used by millions, our calculator gives you the most accurate
calorie and macro targets for your goals. Enter your details below to lose fat, build muscle, or
maintain progress.
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How to Get the Most from Your Results
Our macro calculator gives you an accurate starting point for your nutrition goals.
Follow these quick steps to make sure your numbers are as precise as possible.
Pick your goal: fat loss, maintenance, or muscle building.
Select your gender and confirm whether you currently lift weights. This shapes your protein target.
Use accurate stats for weight, height, and age. A quick weigh-in helps keep results precise.
Set your activity level honestly.
Most people are actually sedentary even if they’re on their feet all day.
The active option suits those with highly physical jobs such as construction or manual labor.
For fat loss: choose a calorie deficit that feels sustainable. Start with a moderate option if you’re unsure.
When you finish, your personalized macros will display instantly and can also be sent to your email.
You’ll receive helpful tips to get started, plus the option to
sync your results with Macro Sync
for automatic tracking inside the app.
Our Impact So Far
Real people. Real results. A community built on science and support.
3,000,000+
People have used our Macro Calculator to learn how to fuel their goals.
Macros is short for macronutrients — nutrients your body needs in large amounts to function and stay healthy.
The three key macronutrients are protein, carbohydrates, and fats.
Every food you eat contains a mix of these, and each one has a unique job in keeping you fueled, strong, and healthy.
When you used the calculator above, it split your calorie target into these three macros.
Understanding what each one does will help you make better food choices and use your results more effectively.
Fat
Fat has had a bad reputation over the years, but it’s vital for your health.
Many of your body’s major hormones are built on a fat backbone, and every cell membrane depends on it.
Healthy fats also help absorb vitamins and keep you satisfied between meals.
That said, fat is calorie-dense — roughly 9 calories per gram — so portion control matters even when you’re choosing healthy sources like avocado, olive oil, nuts, and salmon.
Carbohydrates
Carbohydrates are your body’s primary energy source, especially during exercise.
The more intense your training, the more important carbs become.
They power your workouts and help with recovery afterwards.
Carb needs vary widely from person to person. If you’re not very active, you won’t need as many.
If you train hard, you can afford (and benefit from) more.
That’s why our macro calculator lets you choose a
higher or lower carbohydrate intake
depending on your goals.
Protein
Protein is essential for building and maintaining muscle.
It provides the building blocks for tissue repair and growth rather than energy.
Higher-protein diets can
help you feel fuller for longer,
aid fat loss, and help preserve lean mass
while dieting.
Research also shows that eating more protein often leads to lower total calorie intake naturally.
Watch our Macros Inc Live Podcast: “All About Protein” episode below, where
Dylan Miller and Dr. Brad Dieter break down how much protein you really need,
how to hit your targets, and why it’s key for muscle gain, fat loss, and long-term success.
Together, protein, carbs, and fats form your total calorie target.
By adjusting their balance — for example, more protein when dieting or more carbs for training —
you can fine-tune your progress and feel your best.
Our free macro calculator takes a few details about you — such as your height, weight, sex, and activity level —
and calculates how many calories you burn per day. We then adjust this automatically based on whether you’d
like to lose weight, gain muscle, or maintain your current weight.
Macros for Weight Loss
To learn how to lose weight with macros, you need to eat fewer calories than you burn —
known as a calorie deficit. Our calculator personalizes your results depending on your preferences and goals,
giving you the flexibility to progress at your own pace.
Macros for Muscle Gain
To build muscle effectively using macros, you’ll eat more calories than you burn —
known as a calorie surplus. We automatically calculate the ideal surplus and macro balance based on your training experience,
age, and current weight — helping you bulk successfully without excess fat gain.
Macros for Maintenance
If you want to maintain your weight after weight loss,
all you need to know is how many calories you burn per day. Our formula is accurate for most people,
but you can get additional guidance by checking your results or joining our
free Macros Inc Facebook community
for support and advice.
The best part about using this macronutrient calculator is that it’s free, quick,
and doesn’t require downloading any apps or subscriptions.
Trick question! When you track macros, you’re already tracking calories.
Counting macros helps you focus on the right nutrients — protein, carbs, and fats —
in the right balance to achieve better results.
Tracking macros is the easiest way to understand how many calories and macronutrients you should eat.
It’s been trusted by millions of people worldwide to reach their goals.
Why Tracking Macros Is the Best Approach for Fat Loss
Flexible Dieting: Eat the Foods You Love and Still Lose Weight
A macro-based approach to nutrition focuses on balancing your intake of protein, carbs, and fats
rather than cutting out foods. By using the Macros Inc Macro Calculator to estimate your calorie needs,
you can tailor your nutrition for sustainable fat loss, muscle gain, or maintenance.
Tracking macros gives you freedom and flexibility. You can enjoy pizza, cake, or ice cream and still lose fat,
because what matters most is your overall calorie balance. When you understand moderation,
you remove the guilt around eating foods you enjoy.
Once you realize there are no “forbidden” foods, you gain freedom.
Sustainable results come from consistency, not restriction. Learn how to apply this mindset with our
personalized nutrition coaching.
The 80/20 Nutrition Rule
While flexibility is key, food quality still matters. A good rule of thumb is to make roughly
80% of your diet from whole, minimally processed foods such as lean proteins, fruits, vegetables,
and whole grains. The remaining 20% can come from foods you crave and enjoy — a principle often
called the 80/20 nutrition rule.
This balance supports both results and adherence.
It is how thousands of Macros Inc clients achieve fat loss
without feeling restricted.
Health, Not Perfection
Eating only “clean” foods does not automatically make you healthy, and enjoying a cookie does not make you unhealthy.
Body composition and overall health are not the same thing, but they are connected.
Maintaining a healthy body weight often improves blood pressure, energy, and longevity,
even if your diet includes the occasional treat.
Tracking macros helps you see exactly what your body needs and why your past diets stopped working. It turns eating better from guesswork into a clear, measurable plan you can actually stick to.
You’ll learn how to balance protein, carbs, and fat to reach your goals faster, whether that’s fat loss, muscle gain, or simply feeling better in your own skin.
Expect fewer plateaus, less frustration, and a better understanding of your food choices. It’s not about restriction, it’s about awareness and control.
And if you ever want help applying it, our coaches can review your food logs and guide you every step of the way so the numbers finally turn into real results.
Once I’ve calculated my macros, what macro tracking app should I use?
Download our tracking app, Macro Sync. It’s free, full of premium features and makes tracking your macros easy.
Once you’ve used our free calculator, you can download Macro Sync and start tracking straight away. Or download the app now, and use the inbuilt calculator.
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