Macro Calculator
Calculate your optimal macronutrient ratio based on your fitness goals
1
Body Stats
2
Activity & Goals
3
Macro Results
Personal Information
Leave empty for estimation based on gender/height/weight
Activity Level
Fitness Goal
Food Examples by Macronutrient
HIGH PROTEIN FOODS
- 🍗 Chicken breast (31g/100g)
- 🐟 Salmon (25g/100g)
- 🥩 Lean beef (26g/100g)
- 🥚 Eggs (13g/100g)
- 🧀 Greek yogurt (10g/100g)
- 🥛 Whey protein (80g/100g)
- 🫘 Lentils (9g/100g)
- 🌰 Almonds (21g/100g)
HEALTHY CARBS
- 🍚 Brown rice (23g/100g)
- 🍕 Oats (66g/100g)
- 🥔 Sweet potato (20g/100g)
- 🍌 Banana (23g/100g)
- 🫐 Blueberries (14g/100g)
- 🍞 Whole wheat bread (43g/100g)
- 🍝 Quinoa (64g/100g)
- 🥖 Pasta (25g/100g cooked)
HEALTHY FATS
- 🥑 Avocado (15g/100g)
- 🫒 Olive oil (100g/100g)
- 🌰 Nuts (50-70g/100g)
- 🐟 Fatty fish (13g/100g)
- 🧈 Coconut oil (100g/100g)
- 🥜 Nut butters (50g/100g)
- 🌻 Seeds (45-55g/100g)
- 🫒 Olives (11g/100g)
Macro Tracking Tips
📱 Use Tracking Apps
MyFitnessPal, Cronometer, or Lose It help track macros accurately. Weigh food for precision.
🍽️ Meal Prep
Prepare meals in advance to ensure you hit your macro targets consistently throughout the week.
⚡ Timing Matters
Eat protein throughout the day, carbs around workouts, and don't fear healthy fats.
💧 Stay Hydrated
Drink plenty of water, especially when increasing protein intake. Aim for 0.5-1 oz per pound of body weight.
📊 Track Progress
Monitor body composition changes, not just weight. Take measurements and progress photos.
🔄 Adjust as Needed
Macros aren't set in stone. Adjust based on results, energy levels, and how you feel.