Macro Calculator

Macros (macronutrients) are protein, carbohydrates, and fats - the three nutrients that provide calories. Tracking macros is more precise than just counting calories because 200 calories of protein affects your body very differently than 200 calories of sugar. Macros determine how you lose/gain weight (fat vs muscle), energy levels, hunger, and overall health. Think of it as the "quality" of your calories, not just quantity.

For general weight loss, counting calories works. But if you want to lose FAT (not muscle), build muscle, or optimize energy/performance, macros matter. Eating 1,500 calories of donuts vs 1,500 calories of balanced protein/carbs/fats produces completely different body composition results. Start with calories if you're new, then add macro tracking when you want better results.

For general health: 0.36g per pound (0.8g per kg). For fat loss while preserving muscle: 0.7-1g per pound. For muscle building: 0.8-1g per pound. More isn't always better - above 1g per pound shows no additional benefits. A 150lb person needs 105-150g daily for muscle goals. Spread it across 3-4 meals for best results (20-40g per meal).

High protein (40%), moderate carbs (30%), moderate fats (30%) works best for most people. Protein keeps you full and preserves muscle. You can adjust carbs/fats based on preference - some do better on low-carb (35/20/45), others need carbs for energy. The key is hitting your protein target first, then filling remaining calories with carbs/fats as you prefer.

Keto (very low carb) isn't magic for fat loss - you lose the same fat as any diet with equal calories. Early weight loss is water (carbs hold water). Pros: Reduces appetite, great if you love fats. Cons: Harder to sustain, reduced performance in gym, restrictive. Low-carb works well for some. But balanced macros (40% carbs) work just as well if calories are equal. Choose what you can stick to long-term.

Total myth! Meal timing doesn't matter for fat loss - only total daily calories/macros matter. Eating carbs at night won't make you fat unless you're over your daily calorie target. In fact, carbs at night can improve sleep for some people. Eat carbs whenever you prefer - pre-workout for energy, post-workout for recovery, or at night for satisfaction.

Aim for ±5g of each macro daily. So if your target is 150g protein, 40g fat, 200g carbs - hitting 145-155g protein, 35-45g fat, 195-205g carbs is perfect. Don't stress over perfection (148g vs 150g protein changes nothing). Weekly averages matter more than daily perfection. Life happens - one bad day won't ruin progress.

Yes! Fat loss is primarily driven by total calories, not macro distribution. If you eat 1,500 calories (your deficit) but the macros are 200g carbs instead of 150g, you'll still lose weight. However, if you went over carbs by eating less protein, you might lose more muscle. Try to hit protein first, then be flexible with carbs/fats as long as calories are on target.

Same calculator! But you'll need strategic protein sources: tofu, tempeh, seitan, protein powder, legumes, quinoa, nutritional yeast. Aim for complete proteins (all 9 essential amino acids) or combine incomplete proteins (rice + beans). You might need slightly higher protein targets (1-1.2g per pound) since plant proteins are less bioavailable. Track lysine - it's often the limiting amino acid in plant diets.

Yes! As you lose weight, your TDEE decreases (smaller body = fewer calories needed). Recalculate macros every 5-10 lbs lost. If weight loss stalls for 2-3 weeks, reduce calories by 100-200 (usually from carbs/fats, keep protein high). This is normal - not "broken metabolism." Keep protein high throughout to preserve muscle.