Free Macro Calculator

Used by millions, our macro calculator gives you the most accurate calorie and macro targets for your goals. It’s designed for simplicity and precision, using the same formula trusted by our coaches every day.

Choose your goal, enter your details, and find out exactly how many calories and macros to eat each day to lose fat, build muscle, or maintain progress.

Dr. Brad Dieter
Reviewed by
Chief Operating Officer, Macros Inc
Last Updated: October 13, 2025
Macro Calculator
Choose Imperial if you use inches & lbs (mostly U.S.A.), or Metric if you use kilos & cm.
This has no bearing on your weight loss and is all about what you prefer to eat.
Are you currently performing, or planning on performing, resistance training as a part of your workout program? This can be any training involving weights or bodyweight.
When selecting your activity level please choose Sedentary unless you have a job that involves manual labour.
We recommend most people choose a moderate deficit, a painful deficit requires perfect tracking.

Input Your Details

We'll email you your macros along with some useful advice on getting started with your journey.

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.

  1. Pick your goal: fat loss, maintenance, or muscle building.
  2. Select your gender and confirm whether you currently lift weights. This shapes your protein target.
  3. Use accurate stats for weight, height, and age. A quick weigh-in helps keep results precise.
  4. 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.
  5. 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.
500,000+
Members in our Facebook community supporting each other every day.
40,000+
Lives transformed through personalized Macros Inc coaching.

What Are Macros?

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.

Want to learn more? Explore our Ultimate Guide to Counting Macros or join the Macros Inc Community for free advice and coaching support.

How to Calculate Macros

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

The best part about using this macronutrient calculator is that it’s free, quick, and doesn’t require downloading any apps or subscriptions.

So why should I count macros to reach my goals instead of just counting calories?

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.

Macro Calculator Interface

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.

80/20 Rule Mindset

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.

For more guidance on building sustainable eating habits, explore our Ultimate Guide to Counting Macros, or join the Macros Inc Community to connect with others on the same journey.

Healthy Habits and Macro Lifestyle

What can I expect

Tracking Macros?

Clarity. Consistency. Real progress.

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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