Why Track Macronutrients
Proteins support muscle repair and tissue rebuilding, healthy fats regulate hormonal balance and vitamin absorption, and carbohydrates fuel daily energy and workouts.
Fitonik /
Calories & Macros Calculator
Calculate your daily protein, fat, and carbohydrate breakdown tailored to your fitness goal.
Calculations are approximate and do not replace personalized professional advice. Not intended for children, pregnant, or nursing individuals. For medical conditions or eating disorders, consult a qualified healthcare provider.
How we calculate
Calories: Mifflin-St Jeor formula multiplied by physical activity factor. Weight loss includes a 15% deficit; muscle gain includes a 300 kcal surplus. Macronutrient ratios can be customized with a specialist.
BMI: weight (kg) / height (m)². Adult categories: Underweight (< 18.5), Normal weight (18.5–24.9), Overweight (25–29.9), Obesity (≥ 30). Weight range uses 18.5 and 24.9 boundaries. CDC Adult BMI Categories.
Activity: MET × BMR / 24 × duration in hours. This is an estimate factoring in resting metabolic rate. MET coefficients are population averages.
Understanding Calories & Macros (Protein, Fat, Carbs)
Macros are proteins, fats, and carbs. This calculation provides an evidence-based foundation for nutrition planning tailored to your fitness goal.
Macros for Weight Loss and Muscle Building
Your goal shifts the overall calorie balance. Weight loss creates a 15% deficit, muscle gain creates a 300 kcal surplus. The macro ratio provides a reliable baseline.
Frequently Asked Questions
What are macronutrients (macros)?
Calories, proteins, fats, and carbohydrates — the primary building blocks and energy sources of human nutrition.
Do I need to hit targets to the exact gram?
No. Consistent weekly averages and dietary adherence matter far more than single-gram perfection.
How does this differ from the basic calorie target?
It provides the exact breakdown into grams of protein, fat, and carbohydrates within your target caloric intake.