Daily Calories
--
calories for weight loss
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grams
🍗 Protein
4 cal/g | Muscle repair
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grams
🧈 Fats
9 cal/g | Hormones
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grams
🍚 Carbs
4 cal/g | Energy
📊 Macronutrient Ratio
Protein--%
Fats--%
Carbs--%
📖 How to Use This Macro Calculator
1
Choose your unit system - Metric or Imperial.
2
Enter your measurements - Height, weight, age, gender.
3
Select activity level - How active are you?
4
Choose your goal - Weight loss, maintenance, or muscle gain.
5
Select diet preference - Balanced, high protein, low carb, or high carb.
6
Click "Calculate Macros" - Get your daily calories and macros.
🥗 What are Macronutrients?
- Protein (4 cal/g): Builds and repairs muscle, produces enzymes and hormones.
- Fats (9 cal/g): Provides energy, supports cell growth, protects organs.
- Carbohydrates (4 cal/g): Primary energy source for your brain and body.
📊 Understanding Macro Ratios
- Balanced (30/30/40): Good for general health and maintenance.
- High Protein (40/25/35): Ideal for muscle building and fat loss.
- Low Carb / Keto (25/40/35): Popular for weight loss and metabolic health.
- High Carb (20/20/60): For endurance athletes or high energy demands.
❓ Frequently Asked Questions
What is the best macro ratio for weight loss?
A high protein ratio (40% protein, 30% fat, 30% carbs) is often best for weight loss. Protein increases satiety and preserves muscle mass.
How much protein do I need for muscle gain?
For muscle gain, aim for 1.6-2.2 grams of protein per kilogram of body weight (0.7-1.0 g per lb).
How often should I recalculate my macros?
Every 4-6 weeks or after losing/gaining 5-10 lbs. As your weight changes, your calorie needs change.