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Macro Calculator 2025

Calculate your perfect macronutrient breakdown instantly with our professional-grade calculator trusted by nutritionists worldwide. Get personalized protein, carb, and fat targets.

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Calculate Your Macronutrients

Enter your details to get instant, professionally calculated macro targets for optimal nutrition

years
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cm
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kg
Enter current weight in kilograms
Choose based on your weekly exercise routine
Lose Weight
Caloric deficit for fat loss
Maintain Weight
Balanced nutrition
Gain Weight
Caloric surplus for muscle

Daily Calories

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calories per day
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Standard Macro Ratios

Goal Protein Carbs/Fat
Weight Loss 30-35% 35-40% / 25-30%
Maintenance 25-30% 40-45% / 25-30%
Weight Gain 25-30% 45-50% / 25-30%

⚠️ Nutritional Disclaimer

This macro calculator is for informational purposes only. Results should not replace professional nutritional advice. Individual needs may vary significantly. Consult healthcare professionals or registered dietitians for personalized nutrition plans.

Understanding Macronutrients

Comprehensive guide to proteins, carbohydrates, and fats - the essential building blocks of nutrition.

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Protein

Proteins are essential for muscle building, repair, and maintenance. They provide 4 calories per gram and should make up 25-35% of your daily calories. Quality sources include lean meats, fish, eggs, dairy, legumes, and plant-based proteins.

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Carbohydrates

Carbohydrates are your body's primary energy source, providing 4 calories per gram. They should comprise 40-50% of daily calories. Focus on complex carbs like whole grains, fruits, and vegetables for sustained energy and fiber.

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Fats

Healthy fats are crucial for hormone production and nutrient absorption, providing 9 calories per gram. They should make up 25-30% of daily calories. Choose unsaturated fats from nuts, seeds, olive oil, and fatty fish.

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Calorie Balance

Weight management depends on calorie balance. Create a deficit for weight loss (300-500 calories below TDEE), maintain for stability, or surplus for weight gain (300-500 calories above TDEE).

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Macro Ratios

Optimal macro ratios vary by goal, activity level, and individual response. Athletes may need higher protein (up to 35%), while endurance athletes may require more carbohydrates (50-60%) for performance.

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Tracking Benefits

Tracking macros helps optimize body composition, energy levels, and performance. It provides structure for meal planning and ensures adequate intake of all essential nutrients for your specific goals.

Frequently Asked Questions

Everything you need to know about macronutrients, calorie calculation, and nutrition planning answered by experts.

How accurate are macro calculator results?

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Macro calculators provide excellent starting points based on validated formulas, but individual needs vary by 10-20%. Use results as a baseline and adjust based on progress, energy levels, and how your body responds over 2-4 weeks.

Should I track macros or just calories?

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Tracking macros provides better results than calories alone. It ensures adequate protein for muscle maintenance, appropriate carbs for energy, and healthy fats for hormones. Start with calories, then progress to macro tracking for optimal results.

What if I don't hit my macro targets exactly?

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Aim for within 5-10g of your targets. Consistency matters more than perfection. Focus on hitting protein targets first, then adjust carbs and fats based on your energy needs and food preferences while staying within calorie goals.

How often should I recalculate my macros?

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Recalculate every 10-15 pounds of weight change, when changing goals, or if progress stalls for 2-3 weeks. Your metabolism and needs change as your body composition and activity levels change.

Can I eat the same macros every day?

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Yes, consistent daily macros work well for most people. However, some prefer cycling (higher carbs on training days, lower on rest days) or weekly averages. Choose the approach that fits your lifestyle and adherence.

What's the difference between BMR and TDEE?

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BMR (Basal Metabolic Rate) is calories needed at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus activity, exercise, and digestion. Use TDEE for setting calorie targets, not BMR.