Macro Tracking Calculator
Calculate your optimal daily macronutrient intake based on your fitness goals. Determine your ideal protein, carbohydrate, and fat ratios for weight loss, maintenance, or muscle gain.
Step 1: Personal Information
Understanding Your Metrics
Your age, gender, weight, and height are used to calculate your Basal Metabolic Rate (BMR), which determines your baseline calorie needs before accounting for activity level.
Step 2: Activity & Goals
Macronutrient Ratios
Protein needs vary based on activity level and goals. General guidelines: 1.2-1.6 g/kg for maintenance, 1.6-2.2 g/kg for muscle building, 1.8-2.5 g/kg for fat loss while preserving muscle.
Your Macro Results
Your Daily Calorie Target
Goal Comparison
| Fitness Goal | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|
Macro Breakdown by Activity Level
Macro Calculation Formula
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + (5 for men, -161 for women)
TDEE = BMR × Activity Level × Goal Modifier. Protein = Weight × Protein Ratio. Fat = (TDEE × 0.25) ÷ 9. Carbs = (TDEE – (Protein×4 + Fat×9)) ÷ 4
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