Free Macro Calculator-Find Your Optimal Diet Plan

Create a personalized diet plan tailored to your body and goals with our advanced Macro Calculator. "Macros" are the three key macronutrients your body needs: carbohydrates, protein, and fat. This tool calculates your daily calorie needs and then breaks them down into the optimal macro ratio based on your chosen diet plan, helping you achieve your fitness goals more effectively.

How to Use the Macro Calculator

Get your personalized macronutrient targets in four simple steps:

1. Enter Your Details: Provide your age, gender, height, and weight using either Metric or US/Imperial units.
2. Select Activity & Goal: Choose your weekly activity level and your primary weight goal (e.g., maintain, lose, or gain weight).
3. Choose a Diet Plan: Select a diet type that fits your lifestyle. We offer presets for Balanced, Low Carb, High Protein, and Ketogenic diets.
4. Calculate Your Macros: Instantly receive a full breakdown of your target daily calories, macronutrient grams, and an interactive pie chart.

Understanding Your Results

• Target Daily Calories: The total number of calories you should aim to consume each day to meet your selected weight goal.
• Macronutrient Breakdown: We show you the exact number of grams of carbohydrates, protein, and fat you should eat daily. The pie chart provides a clear visual of your diet's composition.
• Per-Meal Breakdown: To make your plan even more actionable, use the toggles to see your macro targets split into 3, 4, or 5 meals per day.

Choosing a Diet Plan

• Balanced: A moderate approach with a balanced split of all three macros. Great for overall health and sustainable eating. (40% Carbs, 30% Protein, 30% Fat)
• Low Carb / High Protein: Often used for weight loss and muscle building, these plans prioritize protein to promote satiety and muscle repair.
• Ketogenic: A very low-carb, high-fat diet designed to put the body into a state of ketosis.

Disclaimer: This calculator provides dietary estimates for informational purposes. The nutritional needs of individuals can vary. For a comprehensive and personalized nutrition plan, especially if you have health conditions, please consult a registered dietitian or healthcare provider.