Free Macro Calculator - Protein, Carbs & Fat Calculator

What Are Macros (Macronutrients)?

Macronutrients (or "macros") are the three main nutrients that provide energy to your body: protein, carbohydrates, and fats. Unlike micronutrients (vitamins and minerals), macros are needed in large amounts and directly contribute calories to your diet.

The Three Macronutrients Explained

Protein - The Building Block

Calories per gram: 4

• Primary role: Builds and repairs muscle tissue, supports immune function, produces enzymes and hormones
• Best sources: Chicken, beef, fish, eggs, dairy, whey protein, tofu, legumes
• Optimal intake: 0.8-1.2g per pound of bodyweight for active individuals
• Why it matters: Essential for muscle growth, recovery, and maintaining lean mass during fat loss
• Satiety factor: Highest - protein keeps you full longer than carbs or fats

Carbohydrates - The Energy Source

Calories per gram: 4

• Primary role: Primary fuel source for high-intensity exercise, brain function, and daily energy
• Best sources: Rice, oats, potatoes, fruits, vegetables, pasta, bread
• Optimal intake: Varies widely based on activity level and goals (100-400g per day)
• Why it matters: Fuels intense workouts, replenishes glycogen stores, supports performance
• Timing importance: Most beneficial around training sessions for energy and recovery

Fats - The Hormone Regulator

Calories per gram: 9

• Primary role: Hormone production (especially testosterone), nutrient absorption, brain health
• Best sources: Avocados, nuts, olive oil, fatty fish, eggs, coconut oil, nut butters
• Optimal intake: 0.3-0.5g per pound of bodyweight (minimum 20% of calories)
• Why it matters: Critical for testosterone production, vitamin absorption, and sustained energy
• Essential fats: Omega-3 and omega-6 fatty acids must come from diet

Why Macros Matter More Than Just Calories

While total calories determine whether you gain or lose weight, macro composition determines what kind of weight you gain or lose:

• High protein + adequate calories: Maximizes muscle gain and preserves muscle during fat loss
• Sufficient carbs: Supports training intensity and workout performance
• Adequate fats: Maintains hormone health and testosterone levels
• Balanced macros: Optimizes body composition, not just scale weight

Two people eating 2,000 calories per day will have vastly different results if one eats 200g protein vs. 50g protein. The first person will build muscle and feel full, while the second will likely lose muscle and feel hungry.

Optimal Macro Ratios for Different Goals

Your ideal macro split depends on your primary fitness goal. Here are the evidence-based recommendations for each objective:

Fat Loss Macros

Recommended Split: 40% Protein / 30% Carbs / 30% Fat

• Protein (40%): High protein preserves muscle mass during caloric deficit and increases satiety
• Carbs (30%): Moderate carbs provide workout fuel while creating caloric deficit
• Fats (30%): Adequate fats maintain hormone production and aid vitamin absorption
• Example (2,000 calories): 200g protein, 150g carbs, 67g fat
• Why it works: Maximizes muscle retention, keeps you full, supports training intensity

Muscle Gain Macros

Recommended Split: 30% Protein / 45% Carbs / 25% Fat

• Protein (30%): Optimal for muscle protein synthesis without excessive calories
• Carbs (45%): High carbs fuel intense training and maximize glycogen for growth
• Fats (25%): Sufficient for hormone production without excess calories
• Example (3,000 calories): 225g protein, 338g carbs, 83g fat
• Why it works: Provides energy surplus, maximizes training performance, supports recovery

Performance/Strength Macros

Recommended Split: 25% Protein / 50% Carbs / 25% Fat

• Protein (25%): Adequate for recovery without sacrificing carb intake
• Carbs (50%): Maximum carbs for explosive power and strength performance
• Fats (25%): Baseline for health and hormones
• Example (3,500 calories): 219g protein, 438g carbs, 97g fat
• Why it works: Optimizes ATP-PC and glycolytic energy systems for max strength

Body Recomposition Macros

Recommended Split: 35% Protein / 35% Carbs / 30% Fat

• Protein (35%): High protein supports muscle growth while losing fat simultaneously
• Carbs (35%): Moderate carbs for training fuel at maintenance calories
• Fats (30%): Slightly higher fats for hormonal support during recomp
• Example (2,400 calories): 210g protein, 210g carbs, 80g fat
• Why it works: Balances muscle building and fat loss at maintenance calories

Ketogenic Diet Macros

Recommended Split: 25% Protein / 5% Carbs / 70% Fat

• Protein (25%): Moderate protein prevents gluconeogenesis while maintaining muscle
• Carbs (5%): Very low carbs (20-50g) induce ketosis for fat burning
• Fats (70%): High fat becomes primary fuel source
• Example (2,000 calories): 125g protein, 25g carbs, 156g fat
• Why it works: Shifts metabolism to burn fat for fuel (ketones)

Macro Ratio Comparison Table

Goal	Protein	Carbs	Fats	Best For
Fat Loss	40%	30%	30%	Cutting while preserving muscle
Muscle Gain	30%	45%	25%	Bulking and hypertrophy
Performance	25%	50%	25%	Powerlifting, athletics
Recomposition	35%	35%	30%	Simultaneous muscle gain & fat loss
Keto	25%	5%	70%	Metabolic flexibility, epilepsy
Balanced	30%	40%	30%	General health, maintenance

How to Calculate Your Macros (Step-by-Step)

You can calculate your macros manually using these steps, or simply use the calculator above. Here's the exact process:

Step 1: Calculate Your TDEE (Total Daily Energy Expenditure)

First, determine your maintenance calories using the Mifflin-St Jeor equation:

For Men:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

For Women:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Then multiply by your activity multiplier:

• Sedentary (little/no exercise): BMR × 1.2
• Lightly Active (1-3 days/week): BMR × 1.375
• Moderately Active (3-5 days/week): BMR × 1.55
• Very Active (6-7 days/week): BMR × 1.725
• Extremely Active (athlete/physical job): BMR × 1.9

Step 2: Adjust Calories for Your Goal

• Fat Loss: TDEE - 500 calories (1 lb/week loss) or TDEE - 300 (0.5 lb/week)
• Muscle Gain: TDEE + 300-500 calories (0.5-1 lb/week gain)
• Maintenance/Recomp: TDEE (no change)

Step 3: Calculate Protein

Target: 0.8-1.2g per pound of bodyweight (or 1.8-2.6g per kg)

Higher end (1-1.2g/lb) if:

• You're cutting (preserves muscle in deficit)
• You're doing body recomposition
• You're a beginner (higher protein synthesis)
• You're over 40 (fights age-related muscle loss)

Lower end (0.8-1g/lb) if:

• You're bulking (more calories for carbs)
• You're very lean (less muscle to maintain)

Example: 180 lb person → 180g protein per day

Calories from protein: 180g × 4 cal/g = 720 calories

Step 4: Calculate Fats

Target: 0.3-0.5g per pound of bodyweight (minimum 20% of total calories)

Higher end (0.4-0.5g/lb) if:

• You're doing low-carb or keto
• You have hormonal issues (fats support testosterone/estrogen)
• You're bulking (easier to hit calorie surplus)

Lower end (0.3g/lb) if:

• You're cutting (fats are calorie-dense at 9 cal/g)
• You prefer higher carb intake

Example: 180 lb person → 60g fat per day (0.33g/lb)

Calories from fat: 60g × 9 cal/g = 540 calories

Step 5: Calculate Carbohydrates (Remainder)

Carbs fill the remaining calories after protein and fat are set.

Formula:

Carbs (g) = (Total Calories - Protein Calories - Fat Calories) ÷ 4

Example: 2,400 total calories - 720 (protein) - 540 (fat) = 1,140 remaining

Carbs: 1,140 ÷ 4 = 285g per day

Complete Example: 180 lb Male, Fat Loss Goal

1. Calculate TDEE:
   • BMR = (10 × 82) + (6.25 × 178) - (5 × 30) + 5 = 1,828
   • TDEE = 1,828 × 1.55 (moderately active) = 2,833 calories
2. Adjust for fat loss: 2,833 - 500 = 2,333 calories/day
3. Set protein: 180 lbs × 1g = 180g (720 calories)
4. Set fats: 180 lbs × 0.35g = 63g (567 calories)
5. Calculate carbs: (2,333 - 720 - 567) ÷ 4 = 262g

Final Macros:

• Calories: 2,333
• Protein: 180g (31% of calories)
• Carbs: 262g (45% of calories)
• Fats: 63g (24% of calories)

Tracking Your Macros

Knowing your macro targets is only half the battle. The other half is accurately tracking what you eat. Here's how to do it right:

How to Count Macros Accurately

1. Use a Food Scale (Non-Negotiable)

Eyeballing portions is notoriously inaccurate. Studies show people underestimate calorie intake by 30-50% without weighing food.

• Digital food scale: Get one for $10-20 on Amazon
• Weigh everything raw: Meat, rice, oats, etc. (cooking changes weight but not calories)
• Tare function: Place bowl on scale, hit "tare" to zero, then add food
• Weigh in grams: More precise than ounces

2. Use a Macro Tracking App

Manual tracking is tedious. Use an app to calculate macros automatically:

• MyFitnessPal: Largest food database, free version works well
• Cronometer: More accurate micronutrient data
• MacroFactor: AI-powered adjustments based on progress
• Carbon Diet Coach: Coaching-style app with education

3. Log Everything (Even Small Things)

The most common tracking mistakes:

• Cooking oils: 1 tbsp olive oil = 14g fat (126 calories) - adds up fast!
• Condiments: Ketchup, BBQ sauce, salad dressing all have calories
• Beverages: Juice, alcohol, lattes count toward macros
• Bites and tastes: Tasting while cooking adds 100-200 calories
• Weekend eating: Most people track weekdays perfectly but blow it on weekends

4. Pre-Log Your Day (Game Changer)

Instead of tracking after eating, plan and log your entire day in the morning:

• See exactly what fits your macros before cooking
• Make adjustments before you're hungry and making poor decisions
• Reduces decision fatigue throughout the day
• Allows you to balance macros optimally (e.g., save carbs for post-workout)

Common Macro Tracking Mistakes

Mistake #1: Trusting Restaurant Nutrition Info

Restaurant portions are inconsistent and often 20-30% higher in calories than listed. Cook at home when possible, or add 20% buffer when eating out.

Mistake #2: Not Weighing Nut Butters

A "tablespoon" of peanut butter is supposed to be 16g. Most people glob on 30-40g. That's an extra 100+ calories per serving!

Mistake #3: Forgetting Fiber in Carb Counts

In the US, food labels include fiber in total carbs. Net carbs = Total carbs - Fiber. For macro purposes, most people track total carbs unless doing keto.

Mistake #4: Not Accounting for Alcohol

Alcohol has 7 calories per gram. Track alcohol calories as either carbs or fats in your tracker:

• Beer: Mostly carbs (12 oz = ~150 cal, 13g carbs)
• Wine: Mostly carbs (5 oz = ~125 cal, 4g carbs)
• Spirits: Pure alcohol (1.5 oz vodka = ~100 cal, track as fat)

Mistake #5: Weighing Food After Cooking

Water content changes during cooking:

• Rice: Absorbs water (100g dry = 200-300g cooked)
• Pasta: Absorbs water (100g dry = 250g cooked)
• Meat: Loses water (150g raw = 110g cooked)

Solution: Always weigh raw, or find cooked entries in your tracker.

Food Scales vs. Eyeballing

Food	Estimated Serving	Actual Weight	Calorie Difference
Peanut Butter (1 tbsp)	~30g	16g (actual)	+80 calories
Olive Oil (1 tbsp)	~20g	14g (actual)	+50 calories
Cheese (1 oz)	~40g	28g (actual)	+50 calories
Pasta (1 cup cooked)	~180g	140g (actual)	+80 calories

Over a day, eyeballing can result in 300-500 extra calories without realizing it!

Meal Prep Strategies for Macro Tracking

Batch Cooking for the Week

• Sunday meal prep: Cook 3-5 days of protein, carbs, and veggies
• Weigh everything raw: Log total macros, then divide by number of servings
• Use containers: Portion into meal prep containers for grab-and-go meals
• Label containers: Write macros on lid with dry-erase marker

Building Flexible Meal Templates

Create "base meals" you can mix and match:

• Protein base: 6 oz chicken breast (280 cal, 52g P, 0g C, 6g F)
• Carb base: 200g white rice (260 cal, 5g P, 58g C, 0g F)
• Fat base: 1 tbsp olive oil (120 cal, 0g P, 0g C, 14g F)
• Veggie base: 200g broccoli (70 cal, 6g P, 14g C, 1g F)

Total meal: 730 calories, 63g P, 72g C, 21g F - adjust portions to hit your targets!

Adjusting Macros Over Time

Your macros aren't set in stone. As you lose weight, gain muscle, or plateau, you'll need to adjust. Here's how and when to make changes:

When to Adjust Your Macros

Sign #1: Weight Loss Plateau (2+ Weeks)

If you haven't lost weight for 2-3 weeks while tracking accurately:

• Reduce calories by 10-15%: Lower carbs or fats, keep protein high
• Don't cut too fast: Gradual 200-300 calorie drops prevent metabolic adaptation
• Example: 2,000 cal → 1,800 cal (reduce carbs by 50g)

Sign #2: Rapid Weight Loss (2+ lbs/week for 3+ weeks)

Losing weight too fast leads to muscle loss:

• Increase calories by 10%: Add back carbs to slow loss to 1-1.5 lbs/week
• Watch strength: If lifts are dropping, you're losing muscle
• Example: 1,800 cal → 2,000 cal (add 50g carbs)

Sign #3: Not Gaining Weight (Bulking)

If trying to bulk but scale isn't moving after 2 weeks:

• Increase calories by 10-15%: Add carbs and fats
• Target 0.5-1 lb/week gain: Faster = more fat gain
• Example: 2,800 cal → 3,100 cal (add 75g carbs)

Sign #4: Low Energy or Poor Workouts

If you're feeling sluggish despite adequate sleep:

• Increase carbs by 20-30%: Especially around workouts
• Reduce fat by equivalent calories: Keep total calories same
• Consider refeed day: See below

Sign #5: Lost Your Period (Women)

Losing menstrual cycle (amenorrhea) is a serious red flag:

• Increase calories immediately: Especially fats (hormone production)
• Add 30-50g fat: Critical for estrogen and hormone health
• Stop cutting: Move to maintenance until period returns
• See a doctor: Chronic amenorrhea has long-term health risks

Carb Cycling Explained

Carb cycling is varying carb intake based on training schedule. High carbs on training days, low carbs on rest days.

Benefits of Carb Cycling:

• Matches energy intake to energy demands
• Maximizes glycogen for hard training days
• Creates deeper deficit on rest days (accelerates fat loss)
• Improves insulin sensitivity on low days
• Psychological benefit of high-carb days

Sample Carb Cycling Week:

Day	Training	Carbs	Protein	Fat	Calories
Monday	Heavy Upper	300g	200g	60g	2,540
Tuesday	Rest	150g	200g	80g	2,120
Wednesday	Heavy Lower	300g	200g	60g	2,540
Thursday	Rest	150g	200g	80g	2,120
Friday	Upper Volume	300g	200g	60g	2,540
Saturday	Lower Volume	300g	200g	60g	2,540
Sunday	Rest	150g	200g	80g	2,120

Weekly average: 236g carbs/day, 2,360 cal/day (in a deficit for fat loss)

Refeed Days

A refeed day is a planned high-carb day (at or above maintenance calories) during a cut. Not a cheat day - controlled and strategic.

Purpose of Refeeds:

• Restore leptin: Leptin (satiety hormone) drops during dieting, refeed brings it back up
• Replenish glycogen: Fills depleted muscle glycogen for better workouts
• Psychological break: Makes long cuts sustainable
• Boost metabolism: Temporarily increases metabolic rate

How to Implement Refeeds:

• Frequency: Once per week if lean (<15% body fat), every 2 weeks if higher
• Macros: Increase carbs to maintenance (or 50-100g above), keep protein same, drop fats low
• Timing: Schedule on hardest training day (leg day, high-volume day)
• Foods: Clean carbs (rice, oats, potatoes), not junk food

Example Refeed Day (2,800 calories):

• Protein: 200g (same as cut)
• Carbs: 450g (double your cut amount)
• Fats: 40g (minimum for hormone function)

Diet Breaks

A diet break is 7-14 days at maintenance calories during an extended cut (12+ weeks).

Benefits:

• Fully restores leptin and thyroid hormones
• Reverses metabolic adaptation
• Provides mental break from dieting
• Allows you to train harder (more energy)
• Makes long-term fat loss sustainable

How to Diet Break:

• Duration: 10-14 days at maintenance
• Frequency: After every 8-12 weeks of cutting
• Macros: Add carbs and fats back up to maintenance, keep protein high
• Expect weight gain: 2-4 lbs from glycogen/water (not fat!)
• Resume cut: After break, return to deficit with renewed energy

Macro Flexibility (IIFYM - If It Fits Your Macros)

You don't need to eat chicken, rice, and broccoli every meal. As long as you hit your macro targets, food choices are flexible.

The 80/20 Rule:

• 80% whole foods: Lean meats, fruits, vegetables, whole grains, healthy fats
• 20% "fun" foods: Ice cream, pizza, burgers - as long as they fit your macros
• Sustainability: Flexible dieting prevents binging and improves adherence
• Micronutrients matter: Don't neglect vitamins/minerals from whole foods

Example IIFYM Day (2,400 calories, 180g P, 250g C, 70g F):

• Breakfast: Protein pancakes with syrup (400 cal, 40g P, 50g C, 8g F)
• Lunch: Chipotle chicken bowl (650 cal, 60g P, 80g C, 16g F)
• Pre-workout: Rice cakes + whey shake (350 cal, 30g P, 60g C, 3g F)
• Dinner: Burger with sweet potato fries (700 cal, 40g P, 50g C, 33g F)
• Dessert: Halo Top ice cream (300 cal, 10g P, 10g C, 10g F)

Total: 2,400 cal, 180g P, 250g C, 70g F - Perfect macros while enjoying diverse foods!

How PRPath's ATLAS Helps With Nutrition

PRPath is a workout tracking app with AI coaching. While the app focuses on tracking your training, progressive overload, and PRs, ATLAS (your AI coach) can provide personalized nutrition guidance based on your workout data.

Ask ATLAS About Your Macro Needs

ATLAS can help you understand how your training should influence your nutrition:

• Analyzes your training: Tracks your workouts, volume, intensity, and progressive overload
• Provides personalized recommendations: "Based on your leg day volume, consider increasing protein by 20g for better recovery"
• Answers your questions: Ask ATLAS how your training volume should affect your macro targets
• Training-based guidance: Get recommendations that align with your current workout phase
• Accounts for your goals: Whether you're bulking, cutting, or maintaining, ATLAS adapts advice to YOU

Nutrition Guidance Based on Training Volume

Ask ATLAS how your training volume should affect your protein intake:

• High-volume days: ATLAS can recommend higher protein targets for muscle repair (e.g., "Consider 200g on leg days")
• Rest days: Get guidance on adjusting intake for recovery days
• Deload weeks: Ask about reducing intake to match lower training stress
• Progressive overload: As training volume increases, ATLAS can suggest proportional protein adjustments

This guidance helps you understand the relationship between your training and nutrition needs.

Ask About Carb Timing Around Workouts

ATLAS can provide recommendations on nutrient timing:

• Pre-workout nutrition: Ask about optimal carb intake before training
• Intra-workout needs: Get guidance on fueling during longer sessions
• Post-workout recovery: Learn about post-training nutrition strategies
• Rest day adjustments: Understand how to adjust intake on off days
• Timing strategies: Ask ATLAS about carb timing approaches for your goals

Example questions you can ask ATLAS:

• "How many carbs should I eat before my leg workout?"
• "Should I adjust my protein on rest days?"
• "What should I eat after a high-volume training session?"
• "How should I time my carbs on training days?"
• "Does my current training volume require more protein?"

PRPath Tracks Workouts - ATLAS Provides Nutrition Guidance

Here's what PRPath actually does:

What PRPath Tracks:

1. Workouts: Log your lifts, reps, sets, and track progressive overload
2. Personal Records: Automatically detects and celebrates your PRs
3. Training volume: Monitors your workout intensity and volume trends
4. AI coaching: ATLAS provides guidance on training and can answer nutrition questions

What PRPath Does NOT Do:

• Does NOT track food: PRPath doesn't log meals or count macros
• Does NOT track calories: No automatic calorie tracking or meal logging
• Does NOT require food photos: This is a workout tracking app, not a nutrition tracker
• Focus is training: PRPath excels at workout tracking - ATLAS can provide nutrition advice when you ask

Integration with Workout Data

ATLAS understands your training and can provide nutrition guidance:

• Training-based advice: "Based on your high-volume leg days, consider higher protein targets"
• Recovery guidance: Ask ATLAS about nutrition strategies for better recovery
• Goal-oriented recommendations: Get advice aligned with your muscle-building or fat-loss goals
• Answer your questions: ATLAS can explain how training volume affects your macro needs

How to Use ATLAS for Nutrition Guidance

ATLAS is your AI coach who understands your training:

• Ask questions: "How much protein do I need based on my training volume?"
• Get recommendations: ATLAS can suggest macro targets based on your workout data
• Understand relationships: Learn how your training should influence your nutrition
• Training-focused: All guidance is based on your actual workout patterns tracked in PRPath

Comparison: Manual Tracking vs. PRPath with ATLAS

Feature	Manual Tracking	PRPath with ATLAS
Workout tracking	Separate app/notebook	Built-in with progressive overload tracking
Macro tracking	Manual food logging required	Not included - use calculator or separate app
Nutrition guidance	Research on your own	Ask ATLAS for personalized recommendations
Training-nutrition link	Manual correlation	ATLAS understands your training and can advise
AI coaching	None	ATLAS available for questions and guidance
Progressive overload	Calculate manually	Automatic tracking and recommendations
PR tracking	Manual tracking	Automatic detection and celebration

Frequently Asked Questions About Macros