FREE Macro calculator for your daily calories, protein, carbs, and fats to reach your goal weight.
Whether your goal is fat loss, maintenance, or to gain muscle, this macro calculator takes out all the guesswork so you can nail your nutrition.
Once you nail how to calculator macros, you’ll see results much faster.
How To Use The Free Macro Calculator
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Enter your information in the boxes, select your activity level, and your goal, and the calculator will spit out your numbers in a second.
Macro Calculator
What Are Macros?
Macros (macronutrients) are the nutrients your body uses for energy: proteins, carbs, and fats.
Each one of those macros provides a specific amount energy (measured in calories) per gram.
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fats: 9 calories per gram
Why Use A Macro Calculator?
A macro calculator gives you the exact amount of each macronutrient and calories you need to consume to reach your goal.
Doesn’t matter what you goal is, fat loss, maintenance, or gaining muscle…
No need to remember any formulas or rack your brain with equations.
Give the calculator your information, your lifestyle, and goal and watch it do its magic.
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Fat Loss Calculator
Fat loss (and other goals) is about consuming less calories than you burn (caloric deficit).
If fat loss is your goal, select fat loss from the drop down menu, and the macro calculator will decrease the number of daily calories you need.
You’ll notice protein stays the same because you don’t want to lose muscle mass while losing fat.
How To Track Calories & Macros
Tracking calories and macros is so easy.
There’s hundreds of tracking apps available where you can input the food you consume and you’ll be able to see the macros and calories consumed.
I use the Macrofactor app because I find it easy to use and very accurate (accuracy matters if you want results).