Macros (macronutrients) are protein, carbohydrates, and fats — the three main nutrients your body needs. A common split for balanced health: 30% protein, 40% carbs, 30% fat. For weight loss: higher protein (35-40%) and lower carbs. For muscle gain: high protein (30-35%) with more carbs (45-50%). Calories come first — macros divide those calories.
📂 Health
🥗 Macro Calculator
Calculate your ideal daily protein, carbohydrate, and fat intake based on your goals. Whether you want to lose weight, gain muscle, or maintain — get your personalized macro targets instantly.
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✨ Your Result
🦉Owl's Explanation
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✅ Trusted Tool
The 365tool.net Macro Calculator uses Mifflin-St Jeor BMR formula and evidence-based macro ratios. Free for fitness enthusiasts, athletes, and anyone managing their nutrition. Consult a registered dietitian for clinical nutrition guidance.
🤔 How Does This Work?
The Macro Calculator uses a three-step process:
Calculate BMR using Mifflin-St Jeor formula
Multiply by activity factor to get TDEE (total daily calories)
Adjust for goal (deficit for loss, surplus for gain), then split into protein/carb/fat grams based on optimal ratios for that goal
Protein: 4 calories per gram. Carbohydrates: 4 calories per gram. Fat: 9 calories per gram.
❓ Frequently Asked Questions
What are macros and why do they matter?▼
Macros are the three main nutrients: Protein (4 cal/g), Carbohydrates (4 cal/g), and Fat (9 cal/g). They matter because different macros have different effects: protein builds muscle and keeps you full, carbs provide energy, fat supports hormones and brain function. The right balance for your goal accelerates results.
How much protein do I need?▼
Most research supports 1.6-2.2g of protein per kg of bodyweight for muscle maintenance and growth. For weight loss, higher protein (2.0-2.4g/kg) helps preserve muscle. A 70kg person needs 112-168g protein per day. Protein is the most important macro to get right.
What is the best macro split for weight loss?▼
A higher-protein approach works best: 35-40% protein, 30-35% carbs, 25-30% fat. High protein preserves muscle while losing fat, keeps you fuller longer, and has a higher thermic effect (burns more calories digesting). Total calorie deficit matters most.
Should I count net carbs or total carbs?▼
Total carbs includes fiber. Net carbs = total carbs - fiber. Fiber does not significantly impact blood sugar and is not absorbed for energy. For general health, tracking total carbs is fine. For ketogenic diets, net carbs (usually under 20-50g/day) are what matter.
How accurate are macro calculators?▼
Within 10-15% for most people. Individual metabolism varies significantly. Use the calculator as a starting point, track your results for 2-4 weeks, and adjust based on actual progress. If you are not losing or gaining as expected, adjust calories by 100-200 per day.
Macros are the three main nutrients: Protein (4 cal/g), Carbohydrates (4 cal/g), and Fat (9 cal/g). They matter because different macros have different effects: protein builds muscle and keeps you full, carbs provide energy, fat supports hormones and brain function. The right balance for your goal accelerates results.
How much protein do I need?▼
Most research supports 1.6-2.2g of protein per kg of bodyweight for muscle maintenance and growth. For weight loss, higher protein (2.0-2.4g/kg) helps preserve muscle. A 70kg person needs 112-168g protein per day. Protein is the most important macro to get right.
What is the best macro split for weight loss?▼
A higher-protein approach works best: 35-40% protein, 30-35% carbs, 25-30% fat. High protein preserves muscle while losing fat, keeps you fuller longer, and has a higher thermic effect (burns more calories digesting). Total calorie deficit matters most.
Should I count net carbs or total carbs?▼
Total carbs includes fiber. Net carbs = total carbs - fiber. Fiber does not significantly impact blood sugar and is not absorbed for energy. For general health, tracking total carbs is fine. For ketogenic diets, net carbs (usually under 20-50g/day) are what matter.
How accurate are macro calculators?▼
Within 10-15% for most people. Individual metabolism varies significantly. Use the calculator as a starting point, track your results for 2-4 weeks, and adjust based on actual progress. If you are not losing or gaining as expected, adjust calories by 100-200 per day.