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Most macro calculators use outdated formulas and generic ratios that don't account for individual variation.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 the ISSN position stand on diets and body composition (2017), the right macronutrient split depends on your training and body composition goals. 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.
Calculate Your Daily Macros
Your Details
Your data is not stored. This is a client-side calculation only.
Check Your Progress With a Scan
Macros are the input, body composition is the result
PhysiqueAI estimates your body fat from a photo, so you can rescan over time and see whether your nutrition is moving your trend in the right direction. It's an AI visual estimate, not a medical measurement.
- AI body fat estimate from a photo
- See your body composition trend over time
- Progress photos with body metrics
- AI coaching insights after each scan (Premium)
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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
Macronutrient Research and Science
Optimal Macros for Body Composition
Published sports nutrition guidance for active people:
- Protein: 1.4-2.0 g/kg/day for most exercising people (ISSN Position Stand: protein and exercise, JISSN 2017)
- Fat: about 0.5-1.5 g/kg/day for bodybuilders in the off-season (Iraki et al., Sports 2019)
- Carbs: Variable based on training demands and goals
Flexible Dieting (IIFYM) Effectiveness
A 1999 study in the International Journal of Eating Disorders found that flexible (rather than rigid) control of eating was associated with:
- Less binge eating
- Lower BMI and more weight-loss success
- A 2021 JISSN trial found flexible and rigid diets similarly effective
See if your macros are working
Now that you know your targets, take a photo scan for an AI body fat estimate. Rescan over time to see whether your nutrition is changing your body composition, not just your weight.
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