Calculate your daily macronutrient targets (protein, carbs, fat) based on calories and diet type. Free macro calculator.
Don't know your calories? Use our Calorie Calculator first.
Essential for muscle repair, immune function, and satiety. Aim for 0.7–1g per pound of body weight for active individuals.
Your body's preferred energy source. Complex carbs (oats, sweet potato, rice) provide sustained energy and fiber.
Critical for hormone production, brain health, and fat-soluble vitamin absorption. Focus on unsaturated fats from whole foods.
The Macro Calculator is a free online tool that calculates your ideal daily protein, carbohydrate, and fat targets based on your body composition goals, activity level, and calorie intake. Macronutrient tracking — commonly called 'counting macros' — is the most precise nutritional approach for body composition change, used by athletes, bodybuilders, and anyone serious about their fitness results. This calculator gives you personalised macro targets to optimise fat loss, muscle building, or athletic performance.
Enter your age, sex, height, weight, and activity level to calculate your TDEE (total daily energy expenditure).
Select your goal: fat loss (calorie deficit), muscle building (calorie surplus), or body recomposition (maintenance).
Choose your macro split preference or use the recommended split for your goal.
The calculator displays your daily targets in grams for protein, carbohydrates, and fat.
Use the meal planning section to see how to distribute macros across meals throughout the day.
Track your daily intake against these targets using the Pipstario Fitness Planner.
Protein, carbohydrates, and fat are the three macronutrients that provide all the calories in food. Each plays distinct and essential roles in the body, and the optimal ratio depends on your goals, activity level, and personal preference.
Protein (4 calories/gram) is the most important macronutrient for body composition. It provides the amino acids needed for muscle repair and growth, has the highest thermic effect (25–30% of calories burned in digestion), and is the most satiating macronutrient. For most people pursuing body composition goals, protein should be the first macro to set — typically 1.6–2.2g per kg of bodyweight for muscle building, or 1.8–2.4g/kg during a calorie deficit to preserve muscle.
Carbohydrates (4 calories/gram) are the body's preferred fuel source for high-intensity exercise. They are stored as glycogen in muscles and the liver, providing readily available energy for training. Contrary to popular belief, carbohydrates are not inherently fattening — excess calories from any source cause fat gain. For athletes and active individuals, higher carbohydrate intakes support performance and recovery.
For fat loss, a common macro split is 40% protein / 30% carbohydrates / 30% fat. The high protein intake preserves muscle mass during a calorie deficit, while the moderate fat intake supports hormonal health. Carbohydrates are reduced but not eliminated — very low carbohydrate diets can impair training performance.
For muscle building, a common split is 30% protein / 50% carbohydrates / 20% fat. Higher carbohydrate intake supports the intense training required for muscle growth and replenishes glycogen stores between sessions. Protein remains high to provide amino acids for muscle protein synthesis.
For body recomposition (simultaneously losing fat and building muscle), a split of 35% protein / 40% carbohydrates / 25% fat is commonly used. This is most effective for beginners and those returning after a break, who can build muscle even in a slight calorie deficit due to high training responsiveness.
Keto and low-carb diets (typically 5% carbs / 25% protein / 70% fat) can be effective for fat loss for some individuals, particularly those with insulin resistance. However, they are not superior to balanced macros for most people and can impair high-intensity exercise performance.
Set your protein target first (1.6–2.2g/kg bodyweight), then allocate remaining calories to carbs and fat based on your preferences and training demands.
Volume measurements are highly inaccurate for macro tracking. A digital kitchen scale accurate to 1g is essential for precise tracking, especially for calorie-dense foods like nuts, oils, and cheese.
Muscle protein synthesis is maximised when protein is distributed evenly across 3–5 meals (20–40g per meal) rather than concentrated in one or two large meals.
Consume the majority of your daily carbohydrates in the 2–3 hours before and after training. This maximises glycogen availability for performance and recovery.
Apps like MyFitnessPal, Cronometer, or MacroFactor make macro tracking practical by providing food databases, barcode scanning, and daily macro summaries.
As your body composition changes, your macro targets change. Recalculate every 4–6 weeks, especially if your weight has changed by more than 2–3 kg.