Free Macro Calculator

Calculate your daily protein, carbohydrate, and fat targets in grams — tailored to your body stats, activity level, and goal. Whether you want to lose fat, stay lean, or build muscle, macros show you exactly what to eat.

Goal-Based Macro Splits Mifflin-St Jeor Formula Metric & Imperial

Why Macros Matter Beyond Calories

Calories determine whether you lose, maintain, or gain weight. Macros determine the quality of that change — how much is muscle versus fat, how energized you feel, and how well you recover from training.

Protein: The Building Block

Protein provides 4 kcal per gram and is the primary macronutrient for muscle synthesis, repair, and preservation. During a calorie deficit, adequate protein intake (1.6–2.2 g/kg of bodyweight) is what prevents muscle loss alongside fat. For muscle building, it supports hypertrophy when combined with resistance training.

Carbohydrates: The Performance Fuel

Carbohydrates also provide 4 kcal per gram. They are the body's preferred fuel for high-intensity activity — stored as glycogen in muscles and the liver. Higher carb intake supports better training performance, faster recovery, and stable energy throughout the day. For fat loss, carbs are often reduced to create a deficit while keeping protein high.

Fat: The Hormonal Essential

Dietary fat provides 9 kcal per gram. Fat is essential for hormonal production (including testosterone and estrogen), absorption of fat-soluble vitamins (A, D, E, K), and cell membrane integrity. Fat intake should generally stay at or above 20–25% of total calories to maintain hormonal health.

How the Splits Change by Goal

This calculator applies three different macro splits depending on your goal. The percentages are starting points — not prescriptions. Adjust based on food preferences, training demands, and how your body responds over 2–4 weeks.

Macro Splits by Goal
Goal	Protein	Carbs	Fat
Lose Fat	35%	35%	30%
Maintain	30%	40%	30%
Build Muscle	30%	45%	25%

Macros vs. Calories — Which Matters More?

Both. Calories set the overall energy balance that determines weight direction. Macros determine body composition — the ratio of fat to muscle in that change. Tracking both is the most precise approach to reaching your physique goal.

How to Actually Hit Your Macro Targets

Knowing your macro numbers is the first step. Hitting them consistently — across real meals, in real life — is where Nutrido comes in.

Set Custom Macro Targets in Nutrido

Enter your protein, carb, and fat targets from this calculator directly into Nutrido. Your dashboard shows your macro balance updating with every meal logged — so you always know what you have left for the day.

Log Meals with AI Photo Analysis

Photograph any meal for an instant breakdown of calories, protein, carbs, and fat — no manual searching required. For home-cooked meals or complex dishes, use the ingredient-by-ingredient mode for precise tracking.

Review and Adjust Over Time

After 2–4 weeks, check how your body is responding. If you are losing muscle or feeling depleted, increase protein or carbs. If fat loss is too slow, tighten the calorie total. The numbers from this calculator are a starting point — your real-world results fine-tune them.

Log Your Macros in Nutrido

Free on iOS & Android

Frequently Asked Questions

Common questions about macronutrients, macro splits, and macro tracking.

What are macros?

Macros — short for macronutrients — are the three main nutrient groups that provide energy: protein, carbohydrates, and fat. Protein provides 4 kcal per gram, carbohydrates provide 4 kcal per gram, and fat provides 9 kcal per gram. All three serve essential functions beyond energy supply, including muscle building, hormone production, and cellular health.

How much protein do I need per day?

For active adults, the recommended range is 1.6–2.2 grams of protein per kilogram of bodyweight per day. This range is supported by sports nutrition research for muscle preservation and growth. During a calorie deficit, staying at the higher end (2.0–2.2 g/kg) helps prevent muscle loss alongside fat.

Should I count macros or just count calories?

Calories determine whether you lose, maintain, or gain weight. Macros determine the quality of that change — how much is fat versus muscle. Tracking both gives you the most control over body composition. If you are new to nutrition tracking, starting with calories alone is simpler. Macros can be layered in as your next step.

What macro split is best for fat loss?

A higher-protein approach — around 35% protein — helps preserve muscle mass during a calorie deficit. This calculator uses a 35% protein / 35% carbs / 30% fat split for the Lose Fat goal. Research consistently shows that higher protein intake during a deficit leads to better body composition outcomes. The optimal split varies by individual — adjust based on how your body responds.

What is flexible dieting (IIFYM)?

IIFYM stands for "If It Fits Your Macros." It is an approach to eating where any food is acceptable as long as your daily protein, carb, and fat totals are met. It prioritizes flexibility and sustainability over rigid meal plans. Nutrido makes IIFYM practical by showing your macro balance in real time as you log each meal.

Does Nutrido track macros?

Yes. Nutrido tracks protein, carbohydrates, and fat for every meal you log — whether via AI photo analysis or manual food search. You can set custom macro targets in the app and see your remaining balance throughout the day alongside your calorie count.

Log Your Macros Daily in Nutrido

You have your macro targets. Now hit them every day. Nutrido tracks protein, carbs, and fat for every meal you photograph or log manually — with a live balance that updates in real time. Free on iOS & Android.

📱 Free on iOS & Android

✨ AI-powered meal photo logging

🎯 Custom calorie & macro goals