What are macros?
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, fat, and carbohydrates. Each provides energy (calories) and serves specific functions in your body.
Macro Calculator
Calculate your daily protein, fat, and carbohydrate targets based on your calorie goal.
This calculator provides formula-based estimates for educational purposes only. Results should not replace professional medical advice, diagnosis, or treatment. If symptoms, medications, pregnancy, eating behavior concerns, injury, or chronic health conditions are involved, use the result carefully and consult a qualified healthcare professional. See the Body Tally disclaimer and how the calculators work page for more detail.
How to use this calculator
- Enter the requested measurements or values.
- Choose the unit system or options that match your situation.
- Review the result and interpretation.
- Use the number as an educational estimate, not a diagnosis or prescription.
Example
Use the calculator to estimate a health or fitness number, then compare it with trends over time and other relevant context.
These tools are for education and planning. They do not replace medical advice.
Frequently Asked Questions
How much protein should I eat?
Protein needs vary by goal. For general health, aim for 0.8-1g per kg body weight. For muscle building, 1.6-2.2g per kg. For weight loss, higher protein (1.2-1.6g per kg) helps preserve muscle mass and increase satiety.
What is the best macro ratio?
There is no single best ratio. Balanced (30/30/40) works for most people. Low-carb or keto may help some with weight loss. High-protein supports muscle building. Choose based on your goals, preferences, and how you feel.
Should I track macros or just calories?
Tracking calories is sufficient for weight management. Tracking macros provides more control over body composition and can help optimize performance, muscle gain, or specific health goals. Start with calories, then add macros if needed.