Macro Calculator
Calculate your optimal macronutrient ratio based on your fitness goals
Personal Information
Leave empty for estimation based on gender/height/weight
Activity Level
Fitness Goal
Food Examples by Macronutrient
- π Chicken breast (31g/100g)
- π Salmon (25g/100g)
- π₯© Lean beef (26g/100g)
- π₯ Eggs (13g/100g)
- π§ Greek yogurt (10g/100g)
- π₯ Whey protein (80g/100g)
- π« Lentils (9g/100g)
- π° Almonds (21g/100g)
- π Brown rice (23g/100g)
- π Oats (66g/100g)
- π₯ Sweet potato (20g/100g)
- π Banana (23g/100g)
- π« Blueberries (14g/100g)
- π Whole wheat bread (43g/100g)
- π Quinoa (64g/100g)
- π₯ Pasta (25g/100g cooked)
- π₯ Avocado (15g/100g)
- π« Olive oil (100g/100g)
- π° Nuts (50-70g/100g)
- π Fatty fish (13g/100g)
- π§ Coconut oil (100g/100g)
- π₯ Nut butters (50g/100g)
- π» Seeds (45-55g/100g)
- π« Olives (11g/100g)
Macro Tracking Tips
π± Use Tracking Apps
MyFitnessPal, Cronometer, or Lose It help track macros accurately. Weigh food for precision.
π½οΈ Meal Prep
Prepare meals in advance to ensure you hit your macro targets consistently throughout the week.
β‘ Timing Matters
Eat protein throughout the day, carbs around workouts, and don't fear healthy fats.
π§ Stay Hydrated
Drink plenty of water, especially when increasing protein intake. Aim for 0.5-1 oz per pound of body weight.
π Track Progress
Monitor body composition changes, not just weight. Take measurements and progress photos.
π Adjust as Needed
Macros aren't set in stone. Adjust based on results, energy levels, and how you feel.