Macros Calculator: How Much Protein, Carbs and Fats to Eat

by Nader Qudimat
Updated June 11, 2023
Skip To Section hide

When you hear macros, it doesn't exactly bring excitement.

No one likes to do the manual calculation

But it's actually straightforward to calculate.

Luckily for you, we have a calculator for it here.

What are macros?

It's all about balancing the intake of macronutrients - proteins, carbohydrates, and fats - to achieve your fitness goals.

Whether you're aiming to gain muscle, lose fat, or maintain your current physique, understanding and calculating your macros can be very helpful in figuring out if you're getting enough of everything. 

Here's a calculator you can use:

Skip To Section hide

Macro Calculator

Your Macros (Results):




Understanding Flexible Dieting

Flexible dieting, often referred to as "If It Fits Your Macros" (IIFYM), is a dietary approach that focuses on the quantity of macronutrients (proteins, carbohydrates, and fats) rather than just counting calories.

The beauty of this approach is that it allows for flexibility in food choices. As long as you're meeting your macronutrient targets, you can enjoy a variety of foods without feeling restricted.

The Role of the Macronutrient Calculator

A macronutrient calculator is a handy tool that can help you determine your daily macronutrient targets.

By inputting your personal details such as gender, height, weight, and activity level, you can get a personalized macronutrient ratio tailored to your specific goals.

Whether you're aiming for weight loss, weight gain, or overall health and weight maintenance, a macronutrient calculator can provide you with the guidance you need.

Considering Your Activity Level

When calculating your macros, it's important to consider your activity level. This isn't just about how often you hit the gym, but also about your overall lifestyle. Are you sedentary, lightly active, or very active in your daily life? Your activity level plays a significant role in determining your macronutrient needs.

The Importance of Tracking Macros

Tracking your macronutrient intake can be a powerful strategy, especially if you have specific fitness and physique goals.

By keeping an eye on your macros, you can make more informed food choices and better understand how different foods impact your body and performance.

Calculating Macros in Food

Learning how to calculate the macros in your food is a valuable skill.

You can use food labels and online nutritional databases to find out the macronutrient content of different foods.

With time and practice, you can even learn to "eyeball" quantities, making it easier to stay on track with your macros even when you're dining out or don't have access to nutritional information.


  • What are macros and why should I count them? Macros, short for macronutrients, are the nutrients your body needs in large amounts: carbohydrates, proteins, and fats. Counting macros can help you understand the quality and quantity of your food intake, which can support weight loss, improve diet quality, and help you reach certain health-related goals.

  • How do I calculate my macros? First, you need to determine your total daily energy expenditure (TDEE), which is the total number of calories you burn in a day. This includes both resting energy expenditure (REE) and non-resting energy expenditure (NREE). Once you know your TDEE, you can decide on your ideal macronutrient breakdown, typically expressed as a percentage of your total calorie intake.

  • What are the recommended macronutrient ratios? Typical macronutrient recommendations are as follows: Carbs: 45%–65% of total calories, Fats: 20%–35% of total calories, Proteins: 10%–35% of total calories. However, these ratios can be adjusted based on your specific health goals and dietary preferences.

  • How do I track my macros? You can track your macros by logging the foods you eat on a website, app, or food journal. There are several user-friendly nutrition apps like MyFitnessPal, Lose It!, or My Macros + that are specifically designed to simplify tracking macros.

  • What foods are rich in each macronutrient? Carbs are found in foods like grains, vegetables, beans, dairy products, and fruits. Proteins are found in foods like meat, eggs, poultry, fish, tofu, and lentils. Fats are found in foods like oils, butter, avocado, nuts, seeds, meat, and fatty fish.

  • Is counting macros suitable for everyone? While counting macros can be an effective tool for achieving health goals, it may not be suitable for everyone. For instance, anyone with a history of eating disorders should avoid counting macros due to the intense focus on food intake. Always consult with a healthcare professional before starting any new dietary regimen.

  • Can I still eat poorly while counting macros? Yes, it's possible to eat poorly while counting macros because it allows all foods as long as they fit into your set macronutrient ranges. Therefore, it's important to prioritize nutrient-dense foods to ensure a balanced and healthy diet.

Bottom Line

Understanding and calculating your macros can be a powerful tool in your fitness journey.

It allows for flexibility in your diet and helps you make informed food choices that align with your goals. Remember, though, that every body is unique.

What works for one person may not work for another.

It's always a good idea to consult with a healthcare professional or a registered dietitian before making significant changes to your diet or exercise routine.

And most importantly, remember that balance, moderation, and enjoying your food are just as important as hitting your macro targets.

Happy macro counting!

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

Search This Site

About FitFrek

FitFrek operates as an independent platform, offering comprehensive workouts, programs, routines, guides, and unbiased reviews to accelerate your progress. We pride ourselves on our honesty, delivering straightforward and candid insights. FitFrek does not offer medical advice, diagnosis, or treatment services.

FitFrek © 2013 – 2024 All Rights Reserved
Exclusive Site of Nader Qudimat
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram