Macronutrient Calculator: Count Your Macros Easily – Fitness Volt


Flexible dieting or “If It Fits Your Macros” (IIFYM) is a relatively new approach. If you are looking to get shredded and lose fat as well as gain muscle, then we have the perfect solution for you. Our macronutrient calculator is the perfect way to determine the proper amount of nutrition for you, and build the body of your dreams.

Macro Calculator Imperial Metric Please fill out the form correctly Step 1: Calculate Your TDEE (daily calories required) Male Female age weight height Formula: Athletes Formula (best for lean people) Lean Mass Formula (best if overweight) Current Body Fat %: How would you describe your normal daily activities? Sedentary: Spend most of the day sitting (e.g. bank taller, desk job) Lightly Activity: Spend a good part of the day on your feet (e.g. teacher, salesman) Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman) Very Active: Spend most of the day doing heavy physical activity (e.g. bike messanger, carpenter) How many week days per week do you exercise? How many minutes per day do you exercise (cardio & weight lifting combined)? How intense is your excercise? Light: I can hold a conversation while working out and do not break a sweet. Moderate: I am breathing hard and challenge myself. Difficult: I always break a sweat and have an elevated heart rate. I cannot hold a conversation. Intense: Don”t talk to to me, don”t look at me. I am here for a purpose and i might die today. CALCULATE YOUR TDEE Your Stats:

Your BMR is:

calculated Calories/Day

Your TDEE is:

calculated Calories/Day Step 2: Choose Your Goals (and pick your intensity) Fat loss calculated Calories/Day Maintain calculated Calories/Day Bulking calculated Calories/Day Custom Calories/Day Suggested 15% Aggressive 20% Reckless 25% Same as TDEE Cautious 5% Text Book 10% Aggressive 15% Enter Your Own Step 3: Select Your Nutrition Plan (we suggest Balanced) Choose Plans Balanced (recommended) Textbook Body Builder (out dated) Zone Diet Low Fat Low Carb Ketogenic (Atkins) Enter Your Own Ratio Fat % Carbs % Protein % Protein
(4 calories per gram) 1.00 grams per lb. of body weight 1.15 grams per lb. of body weight 1.25 grams per lb. of body weight Custom grams per lb. of body weight Fat
(9 calories per gram) .35 grams per lb. of body weight .40 grams per lb. of body weight .45 grams per lb. of body weight Custom grams per lb. of body weight Carbs
(4 calories per gram) Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE. CALCULATE Step 4: Your Results

GRAMS per day 280.3 0 0 0 – 0 1121
1 meals per day 2 meals per day 3 meals per day 4 meals per day 5 meals per day 6 meals per day 7 meals per day
GRAMS per meal 93.4 0 0 0 – 0 374

What is IIFYM and Macros? 

Basically, IIFYM or if it fits your macros involves eating whatever you want – if it fits your macros. There is no need for set meal times, starving, the low-carb principle, or battling with hunger and cravings. Foods such as sweets, grease, or refined sugar aren’t quite as shunned according to this method.

Although, we do advise you to consume these foods in very limited quantities for your health, if for nothing else. But the saying, “you are what you eat” does hold true for the most part which you should keep in mind.  

Now, the three macronutrients include protein, carbohydrates, and fat. They are referred to as macros because the human body needs them in large amounts to sustain basic daily function and life. But micronutrients are also essential for optimal health which we get through our foods as well. These include minerals such as zinc, phosphorus, calcium, iron, and magnesium. 


Carbohydrates are the basic source of fuel for your body and muscles. You basically spend the energy from carbohydrates first. Not to mention, it’s the only macronutrient that can be broken down rapidly enough to sustain high-intensity forms of exercise or activity. And especially if the intensity of your activity is maximal or submaximal.


Good fats are also a good source of energy for the activities that last longer but this macro is actually utilized as the main source of energy for the ketogenic lifestyle. Keto involves consuming less than 50g of carbs which allows fat to take over, which then produces fat ketones in the blood that converts to a very effective source of energy. 

Fat also helps the immune system and regulates hormones while also maintaining the function of your nervous system. 


Protein is a very essential macronutrient – it builds muscle and essentially all body tissue. Plus, it’s crucial for enzymatic functions, hormones, and much more. Protein increases the feeling of satiety as well which makes it a great weight loss macro and it can also be used for energy if needed.

  • Height and weight
  • Gender 
  • Goal – weight loss, maintenance or muscle gains
  • Activity level – are you light, moderate, very, or extra active?

Remember – the caloric and macronutrient content of food plays a role in body composition. Weight loss means you expend more energy than you consume, and weight gain requires more consumption than expenditure. Maintenance is equal consumption and expenditure.


Activity level determines your daily needs. Someone who is very active should eat more than someone who lives a sedentary lifestyle to maintain their weight.

The following points are essential to the weight loss process…

  • The most important factor in dieting is energy consumed vs energy spent.
  • The caloric breakdown of proteins, fats, and carbohydrates.
  • The number of calories and macronutrients the specific food provides.

Macronutrient Percentages

The proper macronutrient percentages depend on your carbohydrates, fats, and proteins. These levels vary, depending on your goals. When it comes to adults, the best carbohydrate ratio is 30-70%, protein ratio 10-35%, and fat ratio 20-35% of your total food intake but there are differences depending on your goals, of course.

Calculating Macronutrients

There are two things you must know to be able to manipulate your body composition which are basal metabolic rate (BMR), and total daily energy expenditure (Try TDEE Calculator). Our macro calculator will give you an estimate of these numbers, however, which is how it determines an optimal macro ratio for you. 

BMR is the amount of energy your body burns when you rest, and also the minimum amount of energy which keeps you alive. The macro calculator uses a formula to calculate this value.

An approximate formula for BMR is (in calories):

  • 1 x your weight (kg) x 24 hours for men, and 0.9 x your weight (kg) x 24 hours for women.

TDEE is BMR plus all the energy you spend on various physical activities, including your training sessions. It is actually easy – all you need to do is multiply your BMR by the general activity level. It is not 100% accurate but gives you a good base to start.

Standard Katch-McArdle multipliers are used to calculate your TDEE value:

  • 1.375 – lightly active
  • 1.55 – moderately active
  • 1.725 – very active
  • 1.9 – extra active

Good macronutrient calculator for weight loss sticks to the value of 75-80% of your TDEE, creating a huge caloric deficit. There are few tips for rapid weight loss:

  • Your protein intake should be 1-1.2 grams per pound of bodyweight.
  • Good fat intake is 0.2-0.25 grams per pound.
  • The rest of your meal should be carbs.
  • There might be some variations depending on your fat percentage and training level, so you might add more proteins or fats.

If you want to gain muscle, we recommend eating 110% of your TDEE – slight caloric surplus. We have few recommendations here too:

  • Set your protein to 1 gram per pound of your bodyweight.
  • Good fat intake is 0.3-0.4 grams per pound.
  • The rest of your meal should be carbs.
  • Don’t overeat, overeating stores all the extra calories into your fat, it is counter-productive.

Keto Macro Calculator And Keto Diet Principles

When you want to achieve ketosis, the most recommended model is using 70-80% of energy from fats, 20-25% from proteins, and 5-10% from carbohydrates.

Keto macro calculator is used to calculate the standard percentage of fat, proteins, and carbohydrates in a regular ketogenic diet. It also depends on the extent to which you follow the keto diet it can vary slightly.

Cyclical keto diet switches the periods of low carb activity and high carb activity. It means you have periods of 50g carbohydrates per day, which are followed by periods of 600g carbohydrates per day.

The high-protein keto diet means additional amounts of protein. For example, you can modify the protein or fat ratio plus or minus 10 but the amount of proteins remains the same.

Keto macro calculator asks for BMI, TDEE, and one more value – resting metabolic rate (RMR). Resting metabolic rate is the amount of energy which is a sum of BMR and sedentary activities like writing, sitting, watching TV…

The next step is a caloric deficit. If you want to lose some weight, create a caloric deficit of 10 to 20%. Weight gain requires the recommended 10-20% caloric surplus.

The most recommended food for the keto-diets are meat, seafood, oils, eggs, dairy products, nuts and seeds, and low carb vegetables (everything but potatoes but we recommend you to stick green leafy vegetables). You can have small amounts of strawberries, avocados, blueberries, and raspberries.

The Advantages Of Macro Calculator – Why IIFYM and Macronutrient Calculator Works?

The main principles of IIFYM do not ban carbs or a specific food. This could be useful because some people who cut certain foods entirely might get serious cravings which can lead to overindulging. 

IIFYM allows you to have your favorite foods as long as you control the intake of your macronutrients. All you need to follow strictly is the amount of food, and you mustn’t overeat. But there are no food group prohibitions! But again, it’s recommended to try and work your way up to consuming mostly healthy foods. 

This is essential for your overall, health, and goals. As a result, you’ll get all the micronutrients, have enough energy, and your body can function properly. 

Macronutrients Versus Micronutrients

A balanced number of micronutrients is vital for optimal health. Many essential functions are impossible without vitamins (A, B, C, D, E, K), minerals (copper, manganese, iodine, zinc, iron, and selenium), and fibers. micronutrients are also an element of health than cannot be manipulated or changed, unlike macronutrients. Each body requires a healthy amount of micronutrients and there aren’t substitutions. 

The healthiest food with the highest amount of micronutrients include foods such as kale, poultry meat, broccoli, almonds, potato, salmon, kidney beans, brown rice, eggs… Green leafy vegetables don’t contain many calories but it will load your body with significant micronutrients.

Frequently Asked Questions

What are macronutrients?

Protein, carbohydrates, and fats are macronutrients that are required in large amounts in the diet to sustain life and many bodily functions.

What is protein, carbs, and fat?

Protein is essential for the growth and repair of body tissue (muscle, bone, hair, etc) in addition to making up enzymes required for chemical reactions and hemoglobins which transport oxygen in the blood.

Carbs are the body’s main energy source as it converts into glucose to be burned as fuel to support daily activities.

Fats are essential for energy, cholesterol levels, and helping the body to optimally absorb nutrients.

How are my macronutrients calculated?

Your macros are calculated based on the following…

  • Body height and weight
  • Gender
  • Goal – weight loss, maintenance or muscle gains
  • Activity level – are you light, moderate, very, or extra active?

What is the difference between macronutrients and micronutrients?

Macronutrients (protein, carbs. and fat) are required in large amounts to sustain everyday life.

Micronutrients (vitamins and minerals) are required in smaller amounts and these nutrients are necessary for maintaining many bodily processes and health.

Other similar calculators:

  • Bench Press Calculator
  • Carb Cycling Calculator
  • Fasting Calculator
  • Weight Gain Calculator
  • TDEE Calculator
  • Body Fat Calculator
  • Ideal Body Weight Calculator
  • Body Surface Area Calculator

Final Words

Our macro calculator supports flexible dieting. It means you can be more lenient, but you can still lose weight. The macronutrient calculator can is effective for determining the number of macros recommended for any goal from weight loss to weight gain, and even weight maintenance. 

A perfectly shaped macronutrient percentage is beneficial for successful dieting, especially when it comes to eating regimes such as the keto diet for example. You have to be aware of how many carbohydrates, proteins, and fats are allowed at any time. Keto macro calculator follows the principle of low carb intake combined by the fat as a dominant and a protein as the second most important energy source.

So, calculate your numbers and keep your ideal macro ratio in plain so that you can use it to start working toward your body goals. And don’t give up after a few days, the road to success is covered in obstacles. All you need is an iron will, persistence, and relentless consistency.

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