Calculate Your Macros
Get personalized protein, carb, and fat targets based on your body and goals. Whether you're cutting, bulking, or maintaining.
The Problem with Generic Macro Calculators
Most macro calculators use outdated formulas and generic ratios that don't account for individual variation. According to research published in the Journal of the International Society of Sports Nutrition, optimal macronutrient distribution varies significantly based on training status, body composition goals, and metabolic health. A one-size-fits-all 40/30/30 ratio may leave you with suboptimal protein for muscle building or too much fat for your calorie target.
Macro Calculator
Your Details
Your data is not stored. This is a client-side calculation only.
Track Your Macros Automatically
See how nutrition affects your body
PhysiqueAI combines AI body analysis with calorie and macro tracking. See exactly how your nutrition affects your body composition over time.
- Track protein, carbs, and fats daily
- AI-powered body composition analysis
- See muscle gain and fat loss trends
- Progress photos with body metrics
- Personalized recommendations
No credit card required
Recommended Macro Ratios by Goal
Optimal macro ratios depend on your goals. These ranges represent evidence-based recommendations that can be adjusted based on individual response.
| Goal | Protein | Carbs | Fat | Notes |
|---|---|---|---|---|
| Fat Loss | 30-35% | 30-40% | 25-30% | Higher protein preserves muscle |
| Maintenance | 25-30% | 40-50% | 25-30% | Balanced for sustainability |
| Muscle Gain | 25-30% | 45-55% | 20-25% | More carbs fuel training |
| Keto/Low Carb | 20-25% | 5-10% | 65-75% | Not calculated here |
Understanding Your Macros
Protein
The building block of muscle. Essential for recovery, maintaining muscle during a cut, and building new tissue during a bulk.
Carbohydrates
Your body's preferred fuel source. Powers your workouts, aids recovery, and supports cognitive function.
Fat
Essential for hormones, vitamin absorption, and brain health. Don't go too low - aim for at least 20% of calories.
Tips for Hitting Your Macros
Priority Order
- Hit your protein target first - it's the most important
- Don't go below 20% calories from fat for hormone health
- Fill remaining calories with carbs for energy
- Being within 10g of each macro is 'close enough'
Common Mistakes
- Not weighing food - eyeballing is very inaccurate
- Forgetting cooking oils, sauces, and drinks
- Cutting fat too low (affects hormones)
- Changing macros too often - give it 2-4 weeks
What the Research Says
Optimal Macros for Body Composition
A position paper by the International Society of Sports Nutrition reviewed optimal macronutrient ratios for athletes and active individuals:
- Protein: 1.4-2.0g/kg for muscle building and maintenance
- Fat: Minimum 0.5g/kg to support hormonal function
- Carbs: Variable based on training demands and goals
Flexible Dieting (IIFYM) Effectiveness
Research in the International Journal of Eating Disorders found that flexible dieting approaches are associated with:
- Better long-term adherence compared to rigid dieting
- Lower levels of eating disorder symptoms
- Similar or better body composition outcomes
Track your macros for free
Now that you know your targets, use our free calorie counter to hit them daily. Track protein, carbs, and fats alongside your body composition.
No credit card required • 3 free scans/month