Calculate Your Macros

Macros (macronutrients) are the nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each macro provides calories and serves specific functions in your body. Protein builds and repairs muscle tissue, carbs provide energy for workouts and daily activities, and fat supports hormone production and nutrient absorption. Understanding your macros is essential whether you're using a free macro calculator, gym geek macro calculator, or any if it fits your macros calculator for tracking your nutrition.

Your macros are calculated based on your TDEE (Total Daily Energy Expenditure), which considers your BMR (Basal Metabolic Rate), activity level, and goals. Our TDEE calculator with macros uses the scientifically proven Mifflin-St Jeor equation for accurate BMR calculation. First, we calculate your BMR based on age, gender, height, and weight. Then we multiply by an activity factor to get your TDEE. Finally, we split your TDEE calories into protein, carbs, and fat based on your goals - whether for weight loss, muscle gain, or bodybuilding macros.

A common ratio for weight loss macros is 30% protein, 35% carbs, and 35% fat. Higher protein helps preserve muscle mass while losing fat. However, the optimal ratio depends on your individual needs, preferences, and lifestyle. Some people prefer a higher fat, lower carb approach (like keto macro calculator ratios), while others do better with balanced macros. Our free macro calculator lets you customize these ratios to find what works best for your body composition goals.

This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating caloric needs - more accurate than many gym geek macro calculators or jsa macro calculators that use older equations. However, individual results may vary based on metabolism, genetics, and other factors. Unlike some free macro calculators, ours also offers Katch-McArdle formula if you know your body fat percentage, and adjusts for special conditions like PCOS, GLP-1 weight loss, and post-bariatric surgery.

Yes! You can customize the macro ratios to fit your dietary preferences. Our calculator supports keto macro calculator ratios (typically 5-10% carbs, 20-25% protein, 70-75% fat), low carb macro calculator settings, high protein for athletes, vegan macro calculator needs, and even Mediterranean or paleo diet presets. Whether you're following an if it fits your macros approach or need specific bodybuilding macros, you can set custom ratios or choose from our diet presets to match your nutrition philosophy.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest - just to keep your heart beating, lungs breathing, and organs functioning. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for exercise and daily movement. A TDEE calculator with macros like ours calculates both - your BMR as a baseline, then your TDEE to determine how much you can actually eat while maintaining, losing, or gaining weight. This is why our free macro calculator gives more personalized results than simple calorie calculators.

Keto macros follow a very different pattern than balanced macros. A keto macro calculator typically sets ratios at 5-10% carbohydrates, 20-25% protein, and 70-75% fat. This puts your body into ketosis, burning fat for fuel instead of carbs. In contrast, balanced macros might be 30% protein, 40% carbs, and 30% fat. When using our keto macro calculator, you'll notice much higher fat allowances and very strict carb limits - usually under 20-50g net carbs per day. This approach is popular among those using gym geek macro calculators who want rapid fat loss, though it requires careful tracking with an if it fits your macros calculator.

For bodybuilding macros and muscle gain, a common ratio is 30-35% protein, 45-50% carbs, and 20-25% fat. Higher carbs support intense training performance and muscle glycogen replenishment, while adequate protein drives muscle protein synthesis. Many athletes using macro calculators like the jsa macro calculator or gym geek macro calculator aim for 1.6-2.2g of protein per kg of body weight. Our free macro calculator for bodybuilding also lets you adjust based on your training intensity - more carbs for heavy lifting days, slightly more protein during cutting phases.

Vegan macro calculator needs require special consideration since plant proteins can be less bioavailable. Vegans typically need slightly higher protein targets (1.8-2.4g per kg) compared to omnivores to ensure adequate amino acid intake. Our vegan macro calculator adjusts for this by recommending protein ratios of 25-30%, with healthy fats from nuts, seeds, and avocados making up 25-30%, and carbs from whole plant foods filling the remaining 40-50%. Unlike some free macro calculators that don't account for vegan nutrition, ours considers plant-based protein sources and can help you hit your whether you're doing if it fits your macros vegan style.

Special conditions significantly affect how macro calculators should be used. For PCOS macro calculator needs, higher protein and lower carbs often help manage insulin resistance. Our PCOS preset recommends 30-35% protein, 30-35% carbs, and 30-35% fat. For diabetes macro calculator adjustments, consistent carb timing and controlled portions are key. GLP-1 macro calculator users often need higher protein to preserve muscle during rapid weight loss. Post-bariatric surgery (VSG) macro calculator needs prioritize protein intake first. Our free macro calculator includes these special condition presets, unlike many gym geek macro calculators or jsa macro calculators that don't account for medical considerations.

Both formulas have their strengths. Mifflin-St Jeor (used by most macro calculators including Katy Hearn macro calculator tools and Mike Matthews macro calculator approaches) is excellent for the general population and doesn't require body fat percentage. Katch-McArdle (preferred by some jsa macro calculator and gym geek macro calculator users) is more accurate for very lean or very muscular individuals because it accounts for lean body mass. Our free macro calculator offers both - use Mifflin-St Jeor if you don't know your body fat, or Katch-McArdle if you want maximum accuracy. The difference is typically only 100-200 calories, but for precise if it fits your macros tracking, every calorie counts.

You should recalculate your macros every 4-6 weeks or when your weight changes by 5-10 pounds. As you lose weight or gain muscle, your BMR changes, affecting your TDEE calculator with macros results. Many users of gym geek macro calculators or free macro calculators forget this crucial step. Our tool makes it easy to adjust your numbers - simply update your weight and activity level. If you're doing bodybuilding macros and have gained significant muscle, you may need more calories. Conversely, if weight loss stalls, a fresh macro calculator calculation may reveal you need to adjust your targets. Regular recalculation ensures your if it fits your macros tracking stays accurate.

Foods to hit fat macros and protein macros efficiently include lean meats (chicken breast, turkey, white fish), eggs, Greek yogurt, cottage cheese, and whey protein - staples recommended by many macro calculators including Katy Hearn macro calculator and Jeff Nippard macro calculator approaches. Plant-based options for a vegan macro calculator include tofu, tempeh, lentils, and seitan. For hitting fat macros, focus on avocados, nuts, seeds, olive oil, and fatty fish. Our free macro calculator provides specific gram targets, and knowing these protein-dense foods makes hitting your bodybuilding macros easier. Whether using jsa macro calculator or gym geek macro calculator, protein quality matters as much as quantity.

Tracking macros at restaurants is challenging but possible with our free macro calculator and if it fits your macros approach. Many chains provide nutrition info online - check before you go. For places like Bojangles macro calculator users might need, estimate: grilled chicken ~25g protein, fries ~15g fat, 40g carbs. When using a gym geek macro calculator for restaurant meals, choose simple preparations - grilled over fried, dressings on the side. Our keto macro calculator users should avoid breaded items and hidden sugars. The jsa macro calculator method recommends having a protein shake handy if your restaurant meal is protein-deficient. Many Katy Hearn macro calculator followers plan their day around restaurant meals, saving carbs or fat for dining out.

Many advanced macro calculator users including bodybuilding macros enthusiasts and gym geek macro calculator followers vary macros between training and rest days. On training days, you might increase carbs (especially around workouts) to fuel performance and recovery - a strategy common in Katy Hearn macro calculator and Jeff Nippard macro calculator approaches. On rest days, slightly lower carbs and higher fat can work well. The jsa macro calculator method suggests keeping protein consistent daily while cycling carbs and fat. Our free macro calculator lets you easily adjust these ratios. For keto macro calculator users, carbs stay low regardless of training day, but fat intake may vary. If it fits your macros, daily averaging works for most people.

Different macro calculators use varying formulas and approaches. Gym geek macro calculator and Katy Hearn macro calculator tools typically use Mifflin-St Jeor with moderate protein emphasis. Jsa macro calculator and If it fits your macros calculator tools often offer flexible dieting approaches. Keto macro calculator tools specialize in low-carb ratios. Vegan macro calculator versions adjust for plant-based protein needs. Our free macro calculator combines the best features - accurate formulas (both Mifflin-St Jeor and Katch-McArdle), multiple diet presets (keto, vegan, paleo), special condition support (PCOS, diabetes, GLP-1), and TDEE calculator with macros all in one place. Unlike many bodybuilding macros calculators, we also provide meal planning and AI assistance.