Calculator for
Macronutrients
Calculate the optimal distribution of proteins, carbohydrates and fats according to your fitness goal
Enter your data
Complete the form to see your ideal macros
Important Tips
High Protein
Protein is essential for maintaining and building muscle. Consume 1.6-2.2g per kg of body weight.
Carbs for Energy
Carbohydrates are your main source of energy. Adjust them according to your physical activity level.
Healthy Fats
Fats are vital for hormonal health. Never consume less than 0.5g per kg of weight.
Be Consistent
Consistency is key. Follow your macros at least 80% of the time to see results.
Note: This calculator provides general estimates. Consult with a professional nutritionist for a personalized plan.
Distribution Examples
According to your fitness goal, these are the most effective macronutrient distributions backed by science:
Cutting (Lose fat)
35% Protein, 30% Carbs, 35% Fats - High protein to preserve muscle in caloric deficit
Maintenance
30% Protein, 40% Carbs, 30% Fats - Balanced distribution to maintain body composition
Bulking (Gain muscle)
25% Protein, 50% Carbs, 25% Fats - More carbs for energy and muscle building
Body recomposition
35% Protein, 35% Carbs, 30% Fats - High protein to gain muscle while losing fat
Recommended Ranges by Goal
These are recommendations based on scientific studies and nutritional evidence:
Minimum protein
1.6g per kg of body weight to preserve and gain muscle
Minimum fats
0.5g per kg of body weight for optimal hormonal health
Variable carbohydrates
Adjust according to your physical activity level and personal preferences
Deficit/Surplus
-500 kcal to lose fat, +300-500 kcal to gain muscle
Frequently Asked Questions about Macronutrients
What are macronutrients?
Macronutrients (macros) are the three main components of food: proteins, carbohydrates and fats. Each one performs essential functions in your body and provides energy (calories).
Why is it important to calculate my macros?
Calculating your macros allows you to achieve your goals more effectively. Whether losing fat, gaining muscle or maintaining your weight, the right distribution of macronutrients optimizes results and improves your body composition.
How much protein do I need per day?
To maximize muscle gain, it is recommended to consume between 1.6-2.2 grams of protein per kilogram of body weight. For example, a 154lb (70kg) person should consume between 112-154g of protein daily.
Can I adjust macros according to my preferences?
Yes, these are reference values. You can adjust carbohydrates and fats according to your personal preferences, always maintaining total calories and ensuring a minimum of protein (1.6g/kg) and fats (0.5g/kg).
What is IIFYM or Flexible Dieting?
IIFYM (If It Fits Your Macros) is a nutritional approach that allows you to eat any food as long as you meet your daily macros. This makes the diet more sustainable and flexible in the long term.
Professional and free tool to calculate your ideal macros based on nutritional science. Get your personalized plan for proteins, carbohydrates and fats in seconds.