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Your ideal Macros in Minutes
Calculate the exact macros you need to reach your health goals—whether you’re looking to lose fat, build muscle, or maintain your weight.
What Are Macros and Why Do They Matter?
Macros (short for macronutrients) are the key nutrients that provide energy for our bodies: protein, carbohydrates, and fats. Each plays a different role in supporting your health and fitness goals. Understanding and balancing your macros is essential for reaching your goals—whether that’s losing weight, gaining muscle, or maintaining your current weight.
protein
Protein fuels muscle growth and recovery.
carbohydrates
Carbohydrates provide energy for your workouts and daily activities.
fat
Fat supports hormone balance and overall health.
How to use the Calculator
1. enter your information
Age, gender, height, weight, and activity level.
2. choose your goal
Whether you want to lose fat, maintain weight, or build muscle.
3. get your macros
We’ll calculate your daily calories and macros in seconds.
Ready to dive in?
use your macros to create a meal plan
Macros are only part of the equation—finding delicious, macro-friendly recipes is the next step. Sign up for the Macro Friendly Food app and get recipes for easy, family-friendly meals that align with your goals.
Common Questions About Macros
How do I adjust my macros for different goals?
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You can adjust your activity level or tweak your macros by increasing or decreasing your calories based on how your body responds.
How accurate is the calculator?
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Our calculator provides a great starting point based on widely accepted methods, but you may need to fine-tune your macros based on individual factors.
Can I change my macros later?
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Yes! Your macros should evolve with your goals. If you start losing weight or gaining muscle, you may need to adjust your intake accordingly.