Macro Calculator
Calculate your daily macronutrient needs (protein, carbs, fat) based on your goals. Get personalized macro ratios for weight loss, muscle gain, or maintenance.
Daily Macros
Calories
2,693
per day
Your Information
Activity Level
TDEE Multiplier: ×1.55 = 2,693 calories
Your Goal
Eat at maintenance to keep current weight
Diet Preference
Macro Breakdown
808 calories (30%)
1077 calories (40%)
808 calories (30%)
Daily Summary
Total Calories
2693
BMR
1737
TDEE
2693
Daily Fiber
38g
Per Meal (3 meals/day)
| Macro | Per Meal | Per Meal + Snack |
|---|---|---|
| Calories | 898 | 673 |
| Protein | 67g | 51g |
| Carbs | 90g | 67g |
| Fat | 30g | 23g |
Diet Comparison
| Diet Type | Protein | Carbs | Fat | Best For |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General health, maintenance |
| Low Carb | 40% | 20% | 40% | Fat loss, blood sugar control |
| Low Fat | 35% | 50% | 15% | Heart health, high activity |
| High Protein | 40% | 35% | 25% | Muscle building, athletes |
| Keto | 20% | 5% | 75% | Rapid fat loss, epilepsy |
| Zone | 30% | 40% | 30% | Athletic performance |
Compare Diet Approaches
Explore how changes affect your results
How Your Protein Intake Compares
Compared to the general population
Your Daily Protein
202 g
Percentile
95th
Above average - great job!
Distribution
10th
50
25th
75
Median
100
75th
140
90th
180
Population Average
100
Ideal Range
119 - 170
g
Your Ranking
Top 5%
5% are lower
Macro Tracking Tips
Optimized for your maintenance goal
Hit Your Protein Target First
Aim for 202g protein daily. Protein is the most important macro for body composition.
Track Food Accurately
Use a food scale and tracking app for best results. Estimates are often 20-30% off.
Eat 38g Fiber for Satiety
Fiber keeps you full longer and supports gut health during calorie restriction.
Daily Macros
Calories
2,693
per day
Quick Answer
Macros (macronutrients) are protein, carbohydrates, and fat. Common splits: Balanced 40/30/30 (carbs/protein/fat), Low-carb 25/40/35, Keto 5/25/70. Protein: 0.7-1g per lb bodyweight for muscle. Calculate your personalized macro grams at practicalwebtools.com based on your TDEE and goals.
Key Facts
- Macronutrients: protein (4 cal/g), carbs (4 cal/g), fat (9 cal/g)
- Common split: 40% carbs, 30% protein, 30% fat
- Protein for muscle: 0.7-1g per lb bodyweight
- Minimum fat: 0.3-0.4g per lb for hormonal health
- Carbs fill remaining calories after protein/fat
- Goals affect ratios: more protein for muscle, low carb for some weight loss
- Flexible dieting (IIFYM) focuses on hitting macros, not food restrictions
Frequently Asked Questions
Macronutrients are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps ensure you get the right balance for your goals while meeting calorie targets.
For most active people, 0.7-1g per pound of body weight is sufficient. Athletes and those building muscle may need 1-1.2g per pound. Sedentary individuals can often maintain with 0.36g per pound. This calculator adjusts based on your goals.
A higher protein ratio (30-40%) helps preserve muscle while losing fat. Moderate carbs (30-40%) provide energy, while healthy fats (25-35%) support hormones. The key is maintaining a calorie deficit while getting adequate protein.
Tracking calories works for weight management, but tracking macros optimizes body composition. Hitting protein targets helps build/preserve muscle. Balancing carbs and fats affects energy, satiety, and hormones. Macros matter more for specific fitness goals.
The ketogenic diet typically uses 70-75% fat, 20% protein, and 5% carbs (usually under 20-50g carbs daily). This extreme low-carb approach forces your body to burn fat for fuel (ketosis). It's effective for some but difficult to maintain.
This calculator uses the Mifflin-St Jeor equation, which is accurate for most people within 10%. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use these numbers as a starting point and adjust based on results.
Daily Macros
Calories
2,693
per day