What Are Macros and Why Do They Matter?

Macronutrients (or "macros") are the three main nutrients that provide energy (calories) to your body:

Protein

Essential for building and repairing muscles, organs, and other tissues. Provides 4 calories per gram.

Carbohydrates

Your body's primary energy source, especially important for brain function. Provides 4 calories per gram.

Fats

Important for hormone production, nutrient absorption, and long-term energy storage. Provides 9 calories per gram.

How to Use This Macro Calculator

Our macro calculator uses the Mifflin-St Jeor equation, considered the most accurate for estimating calorie needs. Simply:

Enter your personal details (age, gender, height, weight)
Select your activity level (be honest for accurate results)
Choose your goal (weight loss, maintenance, or muscle gain)
Select your preferred diet type
Click "Calculate My Macros" to get your personalized results

Understanding Your Results

The calculator provides:

Total daily calories - The energy you need based on your inputs
Macronutrient breakdown - Grams and calories from each macro
Macronutrient ratio - The percentage split between protein, carbs, and fats

Pro Tip

For best results, track your food intake using a nutrition app for 1-2 weeks to see how your actual consumption compares to these recommendations. Adjust as needed based on your progress and how you feel.