Macro (Macronutrient) Calculator

Calculate your perfect macronutrient ratios for optimal nutrition and fitness results.

Personal Information

1845100
30kg115kg200kg
100cm175cm250cm

Daily Calories

0

Target intake

Protein

0g

calories

Carbs & Fat

0g Carbs / 0g Fat

cal + cal

Macronutrient Distribution

Percentage Breakdown

Detailed Breakdown

Sample Meal Plan

12-Week Projection

Use our free Macro Calculator to determine the ideal macronutrient ratio for fat loss, muscle gain, or weight maintenance.

To reach any fitness goal - using how much protein, carbs, and fats your body needs is crucial. Using our online Macro Calculator, you can get a customized estimate of calories and macronutrients using your age, gender, weight, height, activity level, and goals.

Macro Calculator

What Is a Macro Calculator?

A Macro Calculator (a.k.a. Macronutrient Calculator) figures out the appropriate amount of protein, carbohydrates, and fats you need each day to maintain an ideal daily macro ratio. Rather than guessing how much you should eat, this free macro calculator will produce accurate calorie and macro targets for you based on scientific formulas- so your nutrition will remain in line with your goals.

Whether you are trying to lose fat, gain muscle, or maintain your current weight- our macro calculator for weight loss and macro calculator for fat loss will adjust to your body type, fitness level, and activity pattern.

How the Macro Calculator Works

Our macro cal utilizes advanced algorithms which is a function of your Total Daily Energy Expenditure (TDEE) to determine the number of calories you need.

Once we calculate your TDEE we then distribute that daily calorie intake into 3 key macronutrients.

Protein:- Critical for recovery and building strength.
Carbohydrates:- The source of energy for your body.
Fats:- Required for healthy hormone production and general health.

With that you will always know how many of each macronutrient to consume for your desired goal.

Why Use SantPro Tool's Free Macro Calculator?

100% Free & Online:- The online macro calculator is accessible from any computer or mobile device.
Accurate Results:- Precise macronutrient targets can be calculated by inputting your unique info.
Personalized Meal Plan:- Along with your macro targets, you will also receive a sample meal plan to assist you.
12-Week Projection:- Track visually your calorie and weight progress.
Flexible Goals:- You can choose a goal of weight loss, maintenance or muscle gain.
Customizable Units:- Easily switch back and forth between metric and imperial.

This macronutrient calculator for weight loss will help you make better decisions about food with the understanding of macronutrients - giving you more power to reach your goals faster.

Example:

If your daily calorie goal is 2,500 kcal:

Protein:- 30% (188g)
Carbs:- 40% (251g)
Fat:- 30% (84g)

You can now use this macro breakdown to plan meals for your day to meet your calorie and macro targets with ease.

Who Would Benefit from This Free Macronutrient Calculator?

This macro calculator for weight loss is perfect for:

Fitness enthusiasts that track calories and macros.
Beginners who are starting their journey to loss body fat or gain muscle.
Nutritionists that want to get an optimal nutrition plan for their client.
Anyone who wants to follow a balanced and healthy diet.

Our free macronutrient calculator can be used for very goal (fat loss or muscle gain).

Tips to Use the Macro Calculator Effectively

1.
Always enter your actual weight, height, and activity.
2.
Choose the correct goal (fat loss, maintaining, gaining muscle) according to your goals.
3.
If you lose or gain weight, I would suggest recalculating every couple of weeks.
4.
Best results will be achieved if you are counting macros and doing regular exercise as well.
5.
Use the 12-week charts to keep track of your results.

By using this online macro calculator, you gain total control over your nutrition strategy.

FAQs

A macro calculator is an estimation of the grams of protein, carbs, and fats that you are going to eat in a day depending on your calories.

Our free macro calculator uses proven nutritional formulas (like Mifflin-St Jeor) to deliver precise macronutrient distributions for your goals.

Absolutely! It's one of the best macro calculators for weight loss since you can be in a caloric deficit without sacrificing muscle!

Absolutely. You can switch between macro calculator for fat loss, maintenance, and bulking modes anytime.

Macro cal focuses on nutrient balance, while calorie tracking only counts energy. Both are essential for effective body composition results.

Yes! If you are new to fitness or nutrition, this macronutrient calculator for weight loss makes it easy to get powerful results without confusion.