Free Macro Calculator - Protein, Carbs, and Fat Needs
Calculate your ideal macronutrient breakdown for any goal. Best free macro calculator 2025 - personalized protein, carbs, and fat grams.
Quick Answer
Macros (macronutrients) are protein, carbohydrates, and fat. Common splits: Balanced 40/30/30 (carbs/protein/fat), Low-carb 25/40/35, Keto 5/25/70. Protein: 0.7-1g per lb bodyweight for muscle. Calculate your personalized macro grams at practicalwebtools.com based on your TDEE and goals.
Key Facts about Macro Calculator:
- Macronutrients: protein (4 cal/g), carbs (4 cal/g), fat (9 cal/g)
- Common split: 40% carbs, 30% protein, 30% fat
- Protein for muscle: 0.7-1g per lb bodyweight
- Minimum fat: 0.3-0.4g per lb for hormonal health
- Carbs fill remaining calories after protein/fat
- Goals affect ratios: more protein for muscle, low carb for some weight loss
- Flexible dieting (IIFYM) focuses on hitting macros, not food restrictions
Why Use Our Macro Calculator?
Personalized macro breakdown:
Protein Calculation
Grams based on weight and goals.
Carbs Calculation
Fuel for activity and performance.
Fat Calculation
Essential fats for health.
Goal-Based
Ratios for your specific goal.
Instant Results
Get your macros immediately.
100% Private
Your nutrition plan stays private.
How to Macro Calculator in 3 Easy Steps
Calculate your macros:
Enter Stats
Weight, height, age, activity.
Select Goal
Fat loss, muscle gain, or maintain.
Get Macros
See grams of protein, carbs, fat.
Optimize Your Nutrition
Precise nutrition targeting
Support muscle building or fat loss
Flexible approach to eating
Based on your specific goals
Common Use Cases for Macro Calculator
Perfect for:
Frequently Asked Questions
Everything you need to know about our macro calculator
What are macros?
Protein, carbs, and fat - the calorie-providing nutrients.
Macros (macronutrients) are protein, carbohydrates, and fat - the three nutrients that provide calories. Each plays a different role in health and body composition.
What is a good macro ratio?
Depends on goals - balanced is 40/30/30 (carbs/protein/fat).
Depends on goals. Balanced: 40/30/30 (carbs/protein/fat). Fat loss: 35/40/25. Muscle gain: 45/35/20. Keto: 5/25/70. Calculator personalizes for your goals.
How much protein do I need?
0.7-1g per lb for muscle; 0.5-0.7g for general health.
For muscle building/retention: 0.7-1g per lb bodyweight. General health: 0.5-0.7g per lb. Our calculator provides personalized protein based on your goals.
What is IIFYM?
Flexible dieting - eat anything that fits your macro targets.
IIFYM (If It Fits Your Macros) is flexible dieting where you can eat any foods as long as you hit your daily macro targets. Focus on macros, not food restrictions.
Still have questions? Try the tool yourself!
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