Macro Calculator

Dynamite Software

Contains ads

About this app

Macro Calculator helps you calculate optimal daily intake of protein, carbs, and fats (macronutrients) based on your fitness goals - weight loss, muscle gain, or body recomposition. Stop guessing and eat the right macros for results.

Calories matter, but macros matter MORE. Getting the right protein/carb/fat balance determines whether you lose fat or muscle, build muscle or just gain weight. Our calculator provides personalized macro targets in grams and percentages.

**Key Features:**
- Calculate protein, carbs, fats in grams
- Goal-specific macro ratios
- Weight loss, muscle gain, maintenance presets
- TDEE-based calorie calculation
- Meal planning macro breakdown
- Support for different diet approaches
- Activity level consideration
- Support for metric and imperial units
- Works offline for meal prep
- Share macros with nutritionist or coach
- No registration required
- Remove ads for focused tracking

**Perfect For:**
- Bodybuilding and muscle building
- Fat loss while preserving muscle
- Athletic performance nutrition
- Flexible dieting (IIFYM)
- Meal prep planning
- Nutritionist consultations
- Body recomposition goals
- Optimizing fitness results

**Macro Basics:**
- **Protein:** 4 calories per gram (builds muscle, high satiety)
- **Carbs:** 4 calories per gram (energy, workout fuel)
- **Fats:** 9 calories per gram (hormones, vitamin absorption)

**Goal-Specific Macro Ratios:**

**Fat Loss (High Protein, Moderate Carb):**
- Protein: 35-40% (2-2.5g per kg bodyweight)
- Carbs: 30-35%
- Fats: 25-30%
High protein preserves muscle during deficit, increases satiety

**Muscle Gain (High Protein, High Carb):**
- Protein: 25-30% (1.8-2.2g per kg bodyweight)
- Carbs: 45-50%
- Fats: 20-25%
High carbs fuel intense workouts, support recovery

**Maintenance / Balanced:**
- Protein: 25-30%
- Carbs: 40-45%
- Fats: 25-30%
Sustainable long-term eating

**Athletic Performance:**
- Protein: 20-25%
- Carbs: 50-60%
- Fats: 20-25%
Carbs for endurance and power

**Keto / Low Carb:**
- Protein: 25-30%
- Carbs: 5-10%
- Fats: 60-70%
Fat as primary fuel source

**Example (Fat Loss):**
Male, 80 kg, goal: lose fat
TDEE: 2,500 cal, Target: 2,000 cal (500 deficit)
Macro split: 40% protein, 30% carb, 30% fat

**Protein:** 2,000 × 0.40 = 800 cal ÷ 4 = 200g
**Carbs:** 2,000 × 0.30 = 600 cal ÷ 4 = 150g
**Fats:** 2,000 × 0.30 = 600 cal ÷ 9 = 67g

**Daily Targets: 200g protein, 150g carbs, 67g fat**

**Protein Sources (per 100g):**
- Chicken breast: 31g
- Eggs: 13g
- Greek yogurt: 10g
- Whey protein: 80g

**Carb Sources (per 100g):**
- Rice: 28g
- Oats: 66g
- Sweet potato: 20g
- Banana: 23g

**Fat Sources (per 100g):**
- Almonds: 49g
- Peanut butter: 50g
- Olive oil: 100g
- Avocado: 15g

**Tracking Tips:**
- Use food scale for accuracy
- Track with apps (MyFitnessPal, Cronometer)
- Hit protein target daily (most important)
- Carbs and fats can vary ±10g
- Focus on whole foods 80% of the time
- Meal prep makes tracking easier

**Common Mistakes:**
- Too little protein (muscle loss, constant hunger)
- Too little fat (hormone issues, low energy)
- Being too rigid (causes burnout)
- Not adjusting macros as weight changes

Recalculate macros every 5 kg weight change. As you get lighter, you need fewer calories and macros.

Download Macro Calculator and fuel your body right!