Maxi Calculator

Macro Calculator

Calculate your optimal macronutrient breakdown for your health and fitness goals

Macro Calculator

Enter your current body weight in pounds

Enter your target daily calorie intake

Your activity level affects protein requirements

Your goal influences macro distribution

Table of Contents

What are Macronutrients?

Macronutrients are the three main nutrient categories that provide energy and are needed in large amounts by the body:

Protein (4 calories/gram)

Essential for muscle growth, repair, and maintenance. Also supports immune function and hormone production.

Carbohydrates (4 calories/gram)

Primary energy source for the brain and muscles. Includes sugars, starches, and fiber.

Fats (9 calories/gram)

Important for hormone production, nutrient absorption, and energy storage. Most calorie-dense macronutrient.

How to Calculate Macros

Step 1: Determine Total Calories

Calculate your Total Daily Energy Expenditure (TDEE) and adjust for your goals:

  • Weight loss: TDEE - 300-500 calories
  • Maintenance: TDEE
  • Weight gain: TDEE + 300-500 calories

Step 2: Calculate Protein

Protein needs are based on body weight and activity level:

  • Sedentary: 0.8-1.0g per kg body weight
  • Active: 1.2-1.6g per kg body weight
  • Athletes: 1.6-2.2g per kg body weight

Step 3: Set Fat Intake

Fat should typically comprise 20-35% of total calories, with 25-30% being common for most goals.

Step 4: Fill Remaining with Carbs

After accounting for protein and fat calories, the remainder comes from carbohydrates.

Roles of Each Macronutrient

Protein Functions

  • Muscle protein synthesis and repair
  • Enzyme and hormone production
  • Immune system support
  • Satiety and appetite regulation
  • Thermic effect (burns calories to digest)
  • Maintains lean body mass during weight loss

Carbohydrate Functions

  • Primary fuel for brain and nervous system
  • Energy for high-intensity exercise
  • Muscle glycogen storage
  • Protein-sparing (prevents muscle breakdown)
  • Supports gut health (fiber)
  • Quick energy source

Fat Functions

  • Hormone production (testosterone, estrogen)
  • Fat-soluble vitamin absorption (A, D, E, K)
  • Cell membrane structure
  • Energy storage and utilization
  • Satiety and meal satisfaction
  • Essential fatty acid provision

Goal-Specific Macro Guidelines

Weight Loss

  • Higher protein (25-35%): Preserves muscle mass
  • Moderate fat (20-30%): Essential functions
  • Lower carbs (35-55%): Still adequate for energy
  • Focus on fiber-rich, nutrient-dense foods

Maintenance

  • Moderate protein (20-25%): Adequate for needs
  • Moderate fat (25-30%): Balanced intake
  • Higher carbs (45-55%): Energy for activities
  • Flexible approach based on preferences

Muscle Gain

  • High protein (25-30%): Supports muscle building
  • Moderate fat (25-30%): Hormone production
  • Higher carbs (40-50%): Fuels workouts
  • Adequate calories for growth

Athletic Performance

  • High protein (20-25%): Recovery and adaptation
  • Moderate fat (20-25%): Essential functions
  • High carbs (50-60%): Performance fuel
  • Timing becomes important around workouts

Macro Timing and Tips

General Tips

  • Spread protein throughout the day: Aim for 20-30g per meal for optimal muscle protein synthesis
  • Time carbs around workouts: Pre-workout for energy, post-workout for recovery
  • Don't fear healthy fats: Include them in most meals for satiety and nutrition
  • Prioritize whole foods: Get most macros from nutrient-dense sources
  • Stay flexible: Adjust based on hunger, energy, and performance
  • Track and adjust: Monitor progress and modify macros as needed

Frequently Asked Questions

How accurate are macro calculators?

Macro calculators provide good starting points based on established guidelines, but individual needs vary. Use the results as a baseline and adjust based on your progress, energy levels, and how you feel.

Should I eat the same macros every day?

While consistency is helpful, some variation is normal and acceptable. You can aim for weekly averages rather than daily perfection. Some people benefit from cycling carbohydrates based on training days.

What happens if I don't hit my macro targets exactly?

Don't stress about perfect macro hits every day. Aim to get close to your targets most of the time. Being within 5-10g of each macro is generally fine, and consistency over time matters more than daily perfection.

Do I need to count vegetables toward my carb macros?

Yes, vegetables do contain carbohydrates and should be counted, but they're nutrient-dense and low in calories. Many people prioritize vegetables and fruits, then fill remaining carbs with grains and starches.