Keep in mind that as you gain or lose weight your steady state calorie requirements to maintain the weight will also change. Please seek the help of medical & nutritional professionals before drastically altering your exercise or diet. Various diets and recommendations for different body types are located lower down the page. You can use the following calculator to quickly estimate your macronutrient consumption needs. Higher carbs, moderate protein Healthier Protein Choices: It’s fast, free, and based on actual physiology—not generic charts. Our AI-powered Water Intake Calculator analyzes your body size, lifestyle, and climate to deliver your perfect hydration target. 💧 Hydrate Smarter—Precision-Personalized by AIWater isn’t optional—it’s your body’s operating system. Even when the scale didn’t move, seeing my fat % drop was fuel to push harder. This calculator uses the point system in effect from December 2015 to November 2021. This calculator can be used to estimate the point value of a food with known parameters. The weight watcher point system is a tool intended to help people control or lose weight in a way that influences a person's overall lifestyle and eating habits. Your goals don’t care about convenience. When you replace assumption with measurement, you reclaim agency over your nutrition data. Consider metabolic adaptation signs and implement diet breaks if progress stalls. Macro calculations provide starting points that require monitoring and adjustment based on progress, performance, and adherence. Pair with 30-60g carbohydrates to replenish muscle glycogen and enhance recovery. This distribution maintains positive protein balance throughout the day and supports recovery from training sessions. Use a TDEE calculator first, then come back and enter your number. What are macros in a diet plan? Rest assured, our calculator is user-friendly and efficient, ensuring you can start your weight loss journey the moment you key in your details. Discover our innovative weight loss calculator by target date, a personalized tool designed to guide your weight loss journey and predict when you'll achieve your goal. Your numbers change as your weight, body fat, and activity change. This is where a macro calculator can help.Your calorie reduction will be 10% in the suggested phase, and in the aggressive phase, your calorie reduction will be 20%.Using a macro calculator designed for perimenopause offers benefits but also comes with limitations depending on individual circumstances.“This calculator kept me sane during my cut.Overall, consuming the right amount of carbohydrates can provide a variety of health benefits, ensuring that the body receives the energy and nutrients that it needs to function efficiently.Use the Macro Calculator now to personalize your eating plan and start making smarter nutrition decisions today—only on BestCalculator.io.There are many players in the “How many calories do I need per day” game.A commonly held but incorrect belief about weight loss suggests that to lose 1 pound a week, you need to eat 500 fewer calories daily, which adds up to 3,500 calories fewer in a week.The three macros of this type of nutritional value are sucrose (glucose + fructose), which occurs in beet sugar, cane sugar, brown sugar, bee honey and maple syrup. Coach Ted is a successful nutrition coach, having helped thousands of clients reach their body transformation goals. Once you’ve identified your target daily macros, you must determine the macros in all your foods. Undereating is one of the leading causes of the weight loss plateau. If you are sedentary and trying to lose weight, adding exercise will increase your daily calorie goal. Both are important, but protein is crucial for muscle growth and fat loss. Our macro calculator takes the guesswork out by automatically providing your daily breakdown. What is the difference between macros and calories? Yet macro tracking fails when users misinterpret flexibility as permission to prioritize convenience over quality—or when apps reinforce poor habits. Protein intake, however, emerged as a consistent predictor of satiety and lean mass preservation. Crucially, the benefit wasn’t tied to a specific macro ratio—but to the act of mindful engagement with food choices. Watch what happens when nutrition stops being a constraint—and becomes your quietest form of self-respect. It’s about building eating habits that support your strength, your energy, your sleep, and your resilience—day after day. Tailored for the UK audience with metric units and region-specific nutrition data. Women often have unique needs on keto due to lower muscle mass, hormonal fluctuations, and different caloric requirements. A keto calculator takes your individual stats and preferences into account. Carbohydrates, or “carbs,” are a single sugar unit that provides short-term energy.So if you want to eat more calories to put on healthy weight, it can be a good idea to eat a diet rich in proteins.We created this free macro calculator for weight loss to fix that problem.That being said, we’ve generally seen that those who want to optimize performance need to eat more carbs.Macros for weight loss high protein help preserve muscle and keep you full.Focus on consistency over perfection, and prioritize hitting your protein target as it's crucial for muscle maintenance and recovery.Your macros change meaningfully depending on how you serve the pizza.His minimum protein target is 1.6–2.2 g/kg LBM—roughly 93–128 g/day.Total daily calories must still be appropriate—macro ratios cannot compensate for chronic under- or overeating. Can I use this for weight gain? Also verify whether the tool accounts for biological sex differences in metabolism, as women typically have lower muscle mass and different hormonal profiles than men. While calculators provide a starting point, combining them with self-monitoring ensures better alignment with real-world outcomes. Women often face unique metabolic challenges due to hormonal fluctuations, stress, and life stages such as perimenopause, which can affect metabolism and fat storage 🌙. The most advanced calculator – this will require some time to fill in the extensive options. It is possible to select different dietary regimes. This calculator has more options so takes a bit more thinking. Enter your email address to receive the latest health and fitness news, reviews, product demos & more — delivered to your inbox every week. Health experts recommend cutting back 500 calories each day. Most people choose the ketogenic diet because they want to lose weight. You can get an accurate reading of your body fat with a DEXA scan. Technically, fats are only a subcategory of lipids, which consist of oils, fats and waxes. You can use our protein requirement calculator to do the math for you. Due to this variety, a typical body contains approximately 50,000 different protein-containing compounds. Don’t leave your nutrition to chance. With the right macro breakdown, you’ll stop spinning your wheels and start seeing real results. Use a food scale, check the food label, and measure out your servings of beef protein, cheddar cheese, or even your favorite keto foods to stay on track. Our free on-demand video training will walk you through how to make this THE year you set health goals…and keep them. Calculate your perfect macros with Sesh Fitness -- customized macros are a game-changer, and we make it simple! "Sesh helped me regain my love for taking care of my body and prioritizing myself. It also taught me I CAN eat food and achieve my goals!" This is the most effective way to lose weight, or to prevent weight gain in the first place. But for someone trying to lose weight, this is a problem. These decreases seem to be related, in part, to the changes in body composition that occur in conjunction with getting older. There’s no right or wrong answer to precisely how many calories or macros you should be eating for each meal or snack.If your current diet leaves you sluggish and depleted, you might set a goal to slowly improve nutrition over time to gain more energy and gradually improve wellness.Carbohydrates convert to sugar in the body, and when your net carb intake is high, you are prone to weight gain and insulin resistance.How much protein should I eat per meal?Always weigh food before cooking to capture its raw weight, as cooking changes its weight due to water loss.Tracking macros is beneficial for weight loss as it ensures you're not only meeting your calorie goals but also consuming the right balance of nutrients. Transitioning to a keto diet involves a distinct shift in macronutrient distribution, which focuses primarily on fats, with moderate protein intake and minimal carbohydrates. For sustainable weight loss and muscle gain, balancing these macros while maintaining a slight caloric deficit is often most effective. Successfully implementing macros for losing weight and gaining muscle involves regular monitoring and adjustments based on progress and goals. In essence, tracking macros goes beyond mere weight loss; it’s about cultivating a balanced and health-conscious lifestyle. By inputting basic information such as age, weight, height, activity level, and fat loss goals, users get a personalized macronutrient plan that aligns with their objectives. This way, we ensure that the recommendations you receive are not only based on a single metric but encompass a broader view of your overall health and lifestyle. It is possible, especially if you are new to lifting, coming back from a break, or carrying extra body fat. The formulas already account for age, height, weight, and activity. This comprehensive approach ensures that the weight loss plan you receive is not just based on a single metric, but a holistic view of your health. Body Mass Index (BMI) plays a crucial role in our weight loss calculator as it provides an initial assessment of your body weight relative to your height. Remember, our weight loss and calorie maintenance calculators are here to guide and assist you on your weight management journey, providing personalized advice tailored to your unique needs and preferences. We take the guesswork out of diet planning, allowing you to focus on implementing healthy dietary habits that will lead to sustainable weight loss. Start your transformative journey today with our weight loss calculator and body weight planner. Regular use, combined with healthy eating and exercise, ensures sustainable results, better energy levels, and improved overall health. Unlike generic diet plans, this calculator is personalized. Whether you are a beginner or a fitness enthusiast, this calculator makes tracking your diet simpler and more effective. While these ratios provide a solid starting point, it’s best to use a keto macro calculator to generate personalized macro targets based on your unique metrics and goals. For accurate results, it’s recommended to use a keto macro calculator female version that factors in hormonal fluctuations, body composition, and calorie needs specific to women. To achieve ketosis, you need to follow specific keto macros—the balance of fats, proteins, and carbohydrates that fuels fat-burning. Recalculate your macros every 4-8 weeks, or when you experience significant changes in weight (more than 10 pounds), activity level, or fitness goals. All-in-One Weight Loss Calculator If you want to lose fat, gain muscle, or maintain a healthy lifestyle, understanding your daily macronutrient needs is essential. Whether you’re aiming for macros for weight loss female or macros for weight loss male, consistency is key. Macros for weight loss high protein help preserve muscle and keep you full. Online communities like macros for weight loss Reddit share recipes and tips for tasty, macro-friendly meals. Protein builds muscle, carbs provide energy, and fats support hormones and satiety. A specialized macro calculator for perimenopause can help personalize your intake based on age, weight, activity level, and goals.Calculating macros for women isn’t about fitting into a preset template—it’s about building a responsive, biologically intelligent system.Due to this variety, a typical body contains approximately 50,000 different protein-containing compounds.Carbohydrates provide energy that fuels your workouts, while healthy fats are crucial for absorbing vitamins and supporting brain health.This is not just a calorie counter—it’s a nutrition strategy tool that helps you make better food choices and stay consistent.Aim for 4-6 grams per kilogram of body weight.It encourages individuals to think about the quality of the foods they are consuming, which can lead to healthier food choices in general. Because of its impact on stress and sleep hormones, low calories can impact your body’s ability to get to sleep and stay asleep . A prolonged period of low-calorie intake impacts your body’s ability to regulate one of your stress hormones, cortisol . Here are a few negative side effects of weight loss to watch out for and some tips and tricks to minimize them. Tips to Optimize Your Keto Diet If none of the macro calculator app formulas are working for you (give it a few months), try metabolic testing. Different macro calculator apps may show different results. Another popular macro calculator that covers the basics. After trying dozens of online macro calculator apps it became clear that VERY FEW are original. Found in sources like almond butter, coconut oil, and even cheese, dietary fats are crucial for bodily functions and hormone production.TDEE (Total Daily Energy Expenditure) is your daily calorie burn including activity.Easily calculate your personalized macros based on your unique goals, lifestyle, and body type.Now that you’re ready to try macro tracking let’s explore the roles of protein, carbohydrates, and fats in the body.Avoid overly restrictive diets like 1,200-calorie plans without professional guidance, as they may compromise long-term health.It uses advanced algorithms to adjust the standard water intake formulas based on these factors. Biological differences in body composition and metabolism mean that males typically have a higher BMR than females of the same age, height, and weight. However, it's important to remember that online calculators can only provide estimates, and it's best to consult a registered dietitian for personalized calculations. Just simply search for your food and input the number of servings and the app will accurately calculates your macros. Unveil the magic of precision nutrition, and let your macros be a testament to your commitment to well-being. With just a few clicks, you'll witness your daily protein, carbohydrate, and fat needs come to life. As a nutrition expert, I understand the complexity of macros – and I'm here to simplify it for you. Macro weight loss focuses on optimizing macronutrient intake (proteins, fats, and carbohydrates) while maintaining a calorie deficit. It calculates your daily calories, protein, carbs, and fat intake based on personal details and goals. Adjusting your macro intake based on activity levels is essential for balancing energy needs with weight loss goals. It simplifies the process of determining the ideal intake of fats, proteins, and carbohydrates to support ketosis while aiming for weight loss or other health goals. Highly active persons can follow a diet with 40% calories from carbohydrates, 30% from protein, and 30% fats. Lowering your calorie intake too low will hurt your muscles and lead you to weight loss plateaus. Increased physical activities with reduced calorie intake can cause muscle breakdown and cause weight loss plateaus. We calculate your macros based on your age, gender, height, weight, activity level, and fitness goals. By simply entering your details, you’ll receive a personalized breakdown of calories, protein, carbs, and fats. If you’re working toward improving your health, gaining muscle, or shedding unwanted fat, understanding your macronutrient intake is crucial. If you want to lose weight, gain weight, or keep your weight steady, understanding how many calories you need and the right balance of macronutrients can help you make better food choices and reach your goals. Consequently, followers of diet programs based on this simple rule of thumb usually fail to reach their weight loss goal in the long run. Looking for some good calculator apps to figure out your macronutrient ratios? They can provide tailored guidance that considers your health profile and dietary preferences. While the Mifflin-St Jeor Equation is a standard in the industry for estimating caloric needs and macronutrient ratios, it’s important to remember that everyone’s body is unique. This approach is grounded in nutritional science and is widely used in health and fitness settings. Our Macro Calculator, crafted by an NASM Certified Personal Trainer and Nutrition Coach (that’s me!), is a user-friendly tool designed to help you understand your daily caloric and macronutrient needs. Protein requirements increase based on training intensity and body composition goals.By following these steps, you can create a tailored macro plan that supports your weight loss goals.Setting your activity level is necessary because it, along with your age, sex, weight, and goal, determine your baseline caloric “set point”—what level of energy intake will keep you at a constant weight.Using a macro calculator for women over 40 helps personalize your intake based on activity level, lifestyle, and goals.Keep in mind that as you gain or lose weight your steady state calorie requirements to maintain the weight will also change.While the Mifflin-St Jeor Equation is a standard in the industry for estimating caloric needs and macronutrient ratios, it’s important to remember that everyone’s body is unique.Precise macro tracking (your “textbook”) is always there to go back to if you need a refresher or your goals change. Consider meal planning to help meet your targets, and remember that consistency over time is more important than perfect daily adherence. Regular adjustments ensure your nutrition plan remains aligned with your changing needs and continues to support your progress. While it's good to aim for your targets, being within 5-10% of each macro goal is generally acceptable. These targets represent a starting point that you can adjust based on your progress and individual response. Tell us your age, weight, goals, and food dislikes. Just real AI + verified science working for your goals.💡 Whether you're cutting, bulking, eating clean, or just feel stuck—our system builds your entire nutrition map in 4 simple steps. It calculates the optimal fasting and eating windows based on established intermittent fasting protocols and your daily routine. Use this tool to find your optimal fasting schedule based on your preferred method and daily routine. Watch the quick explainer video to learn how top users combine AI fasting with custom diet and macro tracking. The building blocks of your nutrition We use the Mifflin-St Jeor formula to calculate your Basal Metabolic Rate (BMR), then multiply it by an activity factor to get your Total Daily Energy Expenditure (TDEE). At 30, I finally decided to take control, diving deep into the science of nutrition and strength training during night shift. For optimal outcomes, pair your custom macros with consistent movement and stress resilience practices. Precision nutrition transcends calorie counting. Clinical studies confirm that customized macro ratios yield 47% better adherence versus generic diets (Journal of Nutrition, 2023). Finally, age is an important variable because your energy expenditure goes down as you get older. The bigger you are, the higher your energy requirements. It will just take more focus on getting different sources of protein, and you’ll probably want to opt for a vegan protein powder too. Bulking (gain muscle) Our AI can help you fine-tune your macronutrient ratios based on your progress and feedback. It uses advanced algorithms based on sports nutrition research to tailor the recommendations to your specific needs. Watch the quick video guide to see how users pair macro targets with AI-generated meal plans and supplements for body recomposition that works. Just your body, your goals, and a smarter strategy. It uses advanced algorithms to adjust the standard water intake formulas based on these factors. Your macronutrient ratios are customized based on your selected goal to optimize body composition and performance. These adjustments are based on research-backed approaches to body composition changes while maintaining muscle mass and supporting recovery. Yes, it can assist in determining the calories needed to maintain your current weight. Yes, it can serve as a guide for your daily calorie intake, helping you plan meals and workouts accordingly. Calculating calorie requirements is an essential step in achieving and maintaining a healthy weight. Watch the quick video walkthrough to learn how smart users pair workouts with AI-calculated nutrition and recovery strategies for elite performance. 🎯 Trusted by 200+ users daily to stay on track and get strong.✅ Want to maximize results? Our AI-powered plan generator creates personalized training routines—designed around your fitness level, goals, available equipment, and time. Easily calculate your daily protein, fat, and carbohydrate needs based on your goals and activity level. Use this calculator to help optimize muscle growth, recovery, and overall health, and support your weight management efforts by finding your specific daily and per-meal protein targets. Instantly calculate your recommended daily intake tailored for weight loss, muscle gain, or maintenance, helping you simplify meal planning and achieve better results. Don’t have a fully fleshed out nutrition and fitness program that can help you achieve the weight loss or weight gain you’re after? Macros fuel your body needs to build muscle, burn fat, and crush your fitness goals. Skipping days or guesstimating your carb consumption leaves too much room for error, throwing off your ratio for weight loss or muscle gain. Whether you're on a path to weight loss, muscle gain, or balanced nutrition, macros are the puzzle pieces that shape your progress. A macro calculator estimates your Total Daily Energy Expenditure (TDEE)—the calories you burn daily—then distributes those calories into macronutrient percentages based on your objectives. Tracking your macronutrients—proteins, carbohydrates, and fats—is essential for anyone aiming to lose weight, build muscle, or simply maintain a balanced diet. By focusing on macros, you can tailor your diet to support your physical health goals more effectively than by focusing on calories alone. Tracking macros is beneficial for weight loss as it ensures you're not only meeting your calorie goals but also consuming the right balance of nutrients. Protein powder, creatine, and other supplements can help support your training and diet, but they don't replace calories. You can keep calories the same for consistency, or lower carbs slightly on rest days if you prefer. TDEE (Total Daily Energy Expenditure) is your daily calorie burn including activity. Real-world results vary with training, sleep, daily movement (NEAT, the calories you burn outside the gym), and consistency. Hence, athletes may have a high BMI due to increased muscularity rather than fat. It's important to note that BMI is not a definitive indicator of one's overall health. It's calculated by dividing your weight in kilograms by the square of your height in meters. The size of the deficit needed is unique to each individual and depends on various factors, including how quickly you want to lose weight. With the FREE macro calculator below, simply enter all your details and it will calculate how much protein, fat, and calories you need to reach your goal. Once we calculate your TDEE, we can then allocate it across the three main macronutrients - carbohydrates, proteins, and fats - based on an individual's specific dietary goals and needs. Our free macro calculator for fat loss is specifically designed to tailor these ratios to favor the shedding of excess body fat while preserving as much muscle mass as possible. This is why individuals aiming for fat loss might see their protein intake recommendation hover around 50% of their daily calories. After completing the macro calculator at the top of this page, we can determine your daily calorie needs and the amount of each macronutrient - carbohydrates, protein, and fat - you should be consuming. All you need to do is take your daily calorie and macro nutrient targets and divide them out across the desired number of meals and snacks per day.With the FREE macro calculator below, simply enter all your details and it will calculate how much protein, fat, and calories you need to reach your goal.Tracking them helps ensure you’re consuming the right balance to meet your health and fitness objectives, such as weight loss, muscle gain, or maintenance.Your body composition, where you store your fat, is a crucial factor.Usually, it’s recommended that you do not consume more than 20 grams of carbs per day.Designed by women for women, our macro calculator adapts as you progress, ensuring you're always fueling for success, without sacrificing your well-being.She’d lost weight on keto, then gained it back after six months—citing fatigue, cravings, and social isolation. When you’re in ketosis, your body turns fat into ketones for energy, instead of turning carbohydrates into glucose. The ketogenic diet is a high-fat, low-carb diet that puts your body into a metabolic state called ketosis. Generally, you want to stay under 50 grams of carbs daily on a keto diet. Your body burns dietary fat before body fat. In the example above, you can consume 1614 calories per day to meet your goal weight. Using a macro calculator for women over 40 helps personalize your intake based on activity level, lifestyle, and goals. The calculator uses your body weight to determine calories and macros. As always, before significant changes to your diet, be it for weight loss, fat loss, or muscle gain, consult a nutritionist or physician. The 7 Types of Hunger You Need to Understand Before Changing the Way You Eat By comparing your caloric consumption to the total energy expended, including your workouts, you can then create a caloric deficit. You can monitor changes in your performance and the energy expenditure of each individual workout, fostering a sense of accomplishment and motivation. By understanding both these numbers, you can calculate your calculate your TDEE to lose weight. Your BMR and TDEE play a significant role in how to calculate a calorie deficit that fits your diatary needs. How do I adjust for activity level? To achieve weight loss effectively and healthily, it's crucial to understand the concept of a calorie deficit. Understanding your TDEE can be incredibly helpful for weight loss, as it provides a guideline for how many calories you need to maintain, lose, or even gain weight. BMR provides a benchmark for determining the minimum amount of calories needed, aiding in setting realistic and healthy dietary and exercise goals. Basal Metabolic Rate, often abbreviated as BMR, is a critical measure in our weight loss calculator that helps individuals understand their bodies better, especially when it comes to caloric intake. In general, saturated fats and added sugars increase the point value of foods while unsaturated fats, fiber, and protein decrease the point value. The USDA FoodData Central entry for “Pizza, frozen, pepperoni, regular crust” (FDC ID ) lists 285 kcal, 12 g protein, 10 g fat, and 36 g carbs per 1/4 slice (142 g). Glycogen replenishment occurs via gluconeogenesis from amino acids and glycerol, supported by adequate fat intake to spare protein for structural roles. Remember, the goal of calculating your macros for weight loss is not only to facilitate weight reduction but also to ensure a balanced and nutritious diet. We calculated your calorie needs using a combination of your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and a specifically designed calorie deficit based on your weight loss goals. Remember, protein fuels muscle growth and recovery, carbohydrates provide energy, and fats are essential for many body functions. Use a macro calculator tool to ensure that you are consuming the proper balance of fats to reap all these benefits and nourish your body optimally.