Macro Calculator
Calculate your optimal macronutrient breakdown based on your calorie goals and diet strategy. Choose from Balanced, High Protein, Low Carb, Keto, Zone, Bodybuilding Cut, Bulk, or set custom macro percentages. Get per-meal breakdowns and food examples.
Your Goal
Diet Strategy
Your Daily Macro Targets
Per Meal (4 meals/day)
Food Examples to Hit Your Macros
- 5.4 oz chicken breast
- 5.4 oz salmon
- 2 scoops protein powder
- 1.1 cups cooked rice
- 2 medium sweet potatoes
- 1.9 cups oatmeal
- 1.2 tbsp olive oil
- 1.2 oz almonds
- 0.6 avocados
All calculations happen in your browser. Your data is never sent to any server.
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How to Use
- 1 Enter your daily calorie target — Input the total calories you want to consume daily. If unsure, use our BMR/TDEE Calculator first.
- 2 Select your goal — Choose from Weight Loss, Maintenance, Muscle Gain, or Athletic Performance. This helps suggest the best diet strategy.
- 3 Pick a diet strategy — Select from 8 preset strategies (Balanced, High Protein, Low Carb, Keto, Zone, Cut, Bulk) or create a custom split.
- 4 Adjust meals per day — Set how many meals you eat daily (1-8) to see per-meal macro targets.
- 5 Review your results — See daily and per-meal targets for protein, carbs, and fats in both grams and calories, plus food examples.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Protein has 4 calories per gram, carbs have 4 calories per gram, and fats have 9 calories per gram.
Which diet strategy should I choose?
For weight loss, High Protein (40% protein) helps preserve muscle and keeps you full. For muscle gain, Bulk (50% carbs) provides energy for workouts. For general health, Balanced (40/30/30) is sustainable long-term. Keto (5% carbs) is for those wanting rapid fat loss.
How accurate are the food examples?
The food examples are approximate guides to help visualize your macro targets. For precise tracking, use a food scale and nutrition labels. These examples assume typical portion sizes and standard nutritional values.
Should I hit my macros exactly?
Aim to get within 5-10g of each target. Protein is most important for muscle preservation and satiety. Carbs and fats can flex somewhat as long as total calories are on target. Consistency over time matters more than daily perfection.
What's IIFYM?
IIFYM stands for 'If It Fits Your Macros' - a flexible dieting approach where you can eat any foods as long as you hit your macro targets. This calculator supports IIFYM by letting you customize your exact macro percentages.