Free Macro Calculator

How To Calculate Macros

Calculating macros involves multiple steps. It starts with the base daily calories you burn (based on factors like age, gender, and weight) and then factors in other variables (like activity level and your goals for fat loss or muscle building). If you want to learn more about macros and how to calculate them manually, check out my article about macros here.

My free macro calculator will calculate all of this for you. Just fill out the form below and hit “Calculate Macros”!

Common Questions

I get a lot of questions about macros and this calculator. Feel free to leave me a note in the comments at the bottom of this page, but first, check this FAQ because I’ve got a lot of info right here already!

What are macros?

Macros is short for macronutrients: fat, protein and carbohydrates. These are the building blocks of the foods we eat. All of them have calories: Fat has 9 calories per gram, and protein and carbs have 4 calories per gram. You can read more about how macros work here.

There are also micronutrients, which are vitamins and minerals essential for balanced nutrition, but macro calculators (including mine) don’t typically cover these.

Do I have to calculate my macros, or can I just eat the right foods?

Of course you don’t have to calculate your macros, and many people have success by simply eating healthier or low carb foods. (In fact, after years of doing so, I decided not to anymore.)

But, if you are just starting out, have not achieved the results you want by just choosing your foods, are already relatively close to goal weight, or want to follow a more strict low carb or keto diet, then getting your exact macro requirements will be helpful for you. And my free macro calculator is the easiest way to get them!

What is the difference between low carb, keto, and balanced in the macro calculator?

Your calorie intake needs are generally the same regardless of how you eat, but the breakdown of carbs, fat, and protein will vary depending on the lifestyle you choose:

• Keto: My macro calculator will set your carbohydrates to a limited amount first, because the primary goal is ketosis and restricting carbohydrates will achieve this. (The default is 25 grams, but you can change it.) Then, it calculates your protein requirement, which is based on your lean body mass and a protein ratio based on your activity level. The remaining calories come from fat.
• Low carb: The calculator will determine your macros by taking recommended percentages of total calories from fat, protein and carbohydrates. You can adjust the percentages if you want to.
• Balanced: This works the same as low carb (above), but defaults to a higher percentage of carbs. Again, you can change it to your preference.

How many calories should I eat a day?

Calories to eat daily is one of the main components of my macro calculator. It calculates your Total Daily Energy Expenditure (TDEE) first, which is the number of calories you burn per day. This is determined by your gender, age, height, weight, and activity level.

I use the Mifflin-St. Jeor equation for calculating Basal Metabolic Rate (BMR), which is the number of calories you burn for basic, life-sustaining functions. This equation has been shown to be most accurate (source). Then, your activity level combined with BMR determines your TDEE.

If you want to lose weight or build muscle, the macro calculator adds or subtracts calories to/from your TDEE to help you reach your goals.

How are macros calculated? Are you sure the calculation is right?

Please see the question above about calories to eat in a day — the answer is the same.

What percentages should I select in the macro calculator?

My free macro calculator will automatically pre-fill recommendations for your lifestyle — keto, low carb, or balanced — based on your inputs and activity level. You can modify them to suit your needs if you want to, but if you’re unsure, these macronutrient ratios are a good place to start:

• Keto: 25g net carbs (typically between 20g and 30g is a good starting point), 0.6 protein ratio if you are sedentary (higher if you are active)
• Low carb: 40-70% fat, 15-30% protein, 15-30% net carbs
• Balanced: 20-35% fat, 15-30% protein, 40-60% net carbs

Should I count total carbs or net carbs?

I recommend using net carbs for the foods you’re eating, because this makes it easier to fit in plenty of vegetables, so you get enough fiber and micronutrients.

However, some people get better results counting total carbs. If you’re diabetic, the ADA recommends counting total carbs as well.

You can learn more about total carbs vs. net carbs here.

What is the protein ratio?

The protein ratio determines your ideal protein intake per day. It’s calculated based on grams of protein in relation to your lean body weight (meaning everything except fat), so it depends on your body composition.

The protein ratio is only used in the macro calculator for a keto diet. Of course other diets need protein as well, but they use percentages instead. For keto, while it’s important to meet your daily protein goal, too much can kick you out of ketosis.

Don’t worry, you don’t have to figure out your own protein ratio unless you want to! My free macro calculator will automatically set it for you.

Here are my general guidelines for protein ratio based on activity level:

• Sedentary – 0.6g to 0.8g protein per pound of lean body mass
• Lightly Active – 0.7g to 0.9g protein per pound of lean body mass
• Moderately Active – 0.8g to 1g protein per pound of lean body mass
• Very Active – 1.0 to 1.2g protein per pound of lean body mass
• Athlete / Body Builder – 1.2g protein per pound of lean body mass

Notice that each has a range, and you can experiment with what feels comfortable for you and gets you the results you want.

What about your lean body mass — how do you figure out what that is? This is the weight of everything in your body that isn’t fat. The calculator will automatically figure this out based on the body fat % that you enter, which you can estimate using the chart below. You could also manually calculate it if you’re curious:

Lean Body Mass = Your Total Weight – (Your Total Weight X Your Body Fat %)

How do I get my body fat percentage?

Body fat percentage can be calculated using various scanners (like a DEXA scan at a gym or doctor’s office) for the highest accuracy, or you can measure using skin calipers at home.

The most convenient way, though, is to simply compare how you look visually to these pictures:

Image source: https://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

What does the “Deficit” or “Gain” in the macro calculator mean?

This is the percentage of calories that you want to go over or under what you’d need to maintain your weight, depending on your goal:

• To lose fat: Select “Lose Fat” as your goal, then specify the deficit. The generally accepted calorie deficit for weight loss is 500-750 calories per day, which typically amounts to 10-15% of calories you burn (sources here and here). With a higher deficit, you might lack nutrients or lose muscle mass.
• To gain muscle: Select “Gain Muscle” as your goal, then specify the gain (calorie surplus %). Eating more calories than you need will result in weight gain, which will be in the form of muscle growth if you do strength training. I don’t recommend a surplus higher than 10%, because more can result in fat gain.
• To maintain your weight: Select “Maintain Weight” as your goal in the free macro calculator. You won’t need a deficit or gain.

Where can I find macro-friendly recipes?

I’ve got over 1000 healthy, macro-friendly recipes right here on Wholesome Yum! You can find my low carb recipes here and my balanced healthy recipes here. Some of them overlap, of course.

Where can I get support or specific questions about my macros answered?

The best place to get support is in my healthy support group here. It’s FREE and I’d love to have you in our community!

Use My Meal Plan To Hit Your Macros

So, how do you plan your meals to actually meet your macros? I designed my Wholesome Yum App to do just that. You can also reference my list of low carb foods if you’re aiming to follow low carb or keto macros.

The app will calculate your macros for you based on the lifestyle you choose — low carb, keto, or balanced — and build a custom weekly meal plan to help you reach your goals! 🎯

You can customize the plan with over 1000 easy, healthy recipes, and it’ll even build your grocery list for you. Plus, it works on your iPhone, Android, or desktop computer, and will sync across your devices, so it’s ready wherever and whenever you are.