Reach Your Health and Fitness Goals with The
Ultimate Macro Calculator
Are you looking to lose weight, build muscle, improve your health, or enhance your performance? Our macro calculator can help! It creates a personalized nutrition plan just for you, with customized macros, calories, and portion sizes tailored to your body and goals.
Calculate your Macros for FREE
Calculating Macros Made Easy
This macro calculator was designed, developed, and tested in the Precision Nutrition research lab, and proven effective with thousands of clients. It takes into account your personal details, physical activity levels, metabolism, and goals to provide a comprehensive nutrition plan in just three easy steps.
Enter Your Info
Input your information including your physical activity levels, dietary preferences, and fitness goals.
Receive an Overview of Your Nutrition Plan
You’ll get a high level summary of the macro breakdown for your customized plan.
Download Complete Resources
Input your email and create an account to receive a free download of a completely personalized nutrition guide to hit your targets.
Reach Your Health and Fitness Goals with The Ultimate Macro Calculator
What Exactly Are Macros and Why Track Them?
There are three major macronutrients: protein, carbohydrates, and fat. (The fourth macronutrient is alcohol.) Your body breaks down the macronutrients you eat into compounds used to help create energy, build body structures, create chemical reactions, and stimulate the release of hormones. Which means macros can impact how you feel, perform, and even behave. When you track macros, you’re automatically tracking your calorie intake and getting the appropriate amount of macronutrients for your body, goals, and preferences.
Why does tracking macros help you automatically track calories? Because each macronutrient provides a certain number of calories:
- 1 gram of protein = 4 calories
- 1 gram of carbohydrate = 4 calories
- 1 gram of fat = 9 calories
- (1 gram of alcohol = 7 calories)
By logging how many grams of each macronutrient you eat every day, you’ll know the number of calories you consume from protein, carbohydrates, and fat, respectively—and, as a result, the total number of calories you’re consuming. Hitting your macro and calorie targets helps you support your appetite, hormones, and energy levels, and ultimately your health and fitness goals.
Your macronutrient ratio is how many calories in your diet come from each of the main macronutrients. For example, let’s say you eat:
- 30% of your calories from protein
- 40% of your calories from carbohydrate
- 30% of your calories from fat
Your macronutrient ratio would then be: 30:40:30.
By adjusting your macronutrient ratio based on your age, sex, activity levels, goals, and preferences, you can optimize your eating plan.
If you’re trying to lose weight, you might eat a higher proportion of protein, since it can help you feel satisfied longer after meals. Or if you’re a very physically active athlete, you might want a higher ratio of carbohydrates to meet your greater energy demands.
