Macro Calculator

How many grams of protein do I need per day?

The International Society of Sports Nutrition (ISSN) recommends 1.4–2.0 grams per kilogram of body weight for exercising individuals. During a calorie deficit, increase to 1.8–2.4 g/kg to preserve muscle. Our evidence-based preset calculates this automatically based on your weight and goal.

What is the best macro ratio for weight loss?

A higher protein intake (30–40%) combined with moderate carbs (25–40%) and fat (25–35%) is generally effective for fat loss while preserving muscle. Our "High Protein" preset uses 40/30/30, which is well-supported by research for body recomposition. The key is maintaining a calorie deficit — macros determine body composition results within that deficit.

How do I calculate my macros for keto?

The ketogenic diet typically uses approximately 5% carbs, 25% protein, and 70% fat. For a 2,000 kcal diet, that means roughly 25g carbs, 125g protein, and 156g fat per day. Our Keto preset calculates this automatically based on your TDEE and goal. Be aware that very low carbs can affect exercise performance.

What is IIFYM and how does it work?

IIFYM (If It Fits Your Macros) is a flexible dieting approach where you track macronutrients rather than specific foods. As long as you hit your daily protein, carbs, and fat targets, you can eat any foods you enjoy. This calculator gives you those exact targets — you then distribute them across your meals however you prefer.

How many meals should I eat per day for macros?

Research shows total daily intake matters more than meal frequency. That said, spreading protein across 3–5 meals with roughly 20–40g per serving optimizes muscle protein synthesis. Our calculator shows protein-per-meal based on 4 meals as a practical starting point.

Why do my macros change when I switch goals?

Different goals require different calorie targets and macro distributions. When cutting, protein increases (1.8–2.4 g/kg) to preserve muscle in a deficit. When bulking, carbs increase to fuel training, and protein can be slightly lower (1.6 g/kg) since surplus calories are muscle-sparing on their own.

Is this macro calculator accurate?

The underlying TDEE estimate has ±10-15% accuracy (all prediction equations do). Use these results as a starting point and adjust based on real-world results over 2–4 weeks. If you are not losing/gaining weight as expected, adjust calories by 100–200 kcal and recalculate.

Is my health data stored or shared?

No. All calculations happen 100% in your browser. Your weight, body fat percentage, and results are never sent to any server. No cookies, no tracking, no accounts needed.