Understanding Macros
Macros—short for macronutrients—are the three main nutrients that provide calories: protein, carbohydrates, and fat. Each plays a distinct role: protein supports muscle repair and immune function, carbohydrates supply energy for daily activity and exercise, and fat is essential for hormone production and nutrient absorption. This Macro Calculator divides your daily calorie target into suggested amounts of protein, carbs, and fat based on your goal—whether you want to lose weight, maintain your current weight, or gain weight.
The calculator adjusts your calorie target based on your goal: roughly 500 calories below your TDEE for weight loss, your TDEE for maintenance, or 500 above for weight gain. The macro ratios vary by goal—for example, higher protein is often recommended when losing weight to help preserve muscle mass, while slightly more carbohydrates can support energy during a surplus phase. These ratios are guidelines; individual preferences and dietary needs can be adjusted within reason.
Tracking macros can help you meet your fitness and health goals while maintaining flexibility in food choices. It is not necessary to hit your targets exactly every day—aim for consistency over time. If you don't yet know your daily calorie needs, use our Calorie Calculator first to get your TDEE, then return here to plan your macros.