If you’ve been thinking about taking your nutrition game to the next level, you may have heard about the importance of macronutrients—or macros for short.
Tracking your macros (protein, carbohydrates, and fat) can help ensure you’re fueling your body with the balanced nutrition that works for you and your goals.
With this free macro calculator from MyFitnessPal, determining the right macro mix is easy.
How to Use the MyFitnessPal Macro Calculator
Using the MyFitnessPal free macro calculator is simple. All you need to do is enter a few basic details about yourself, such as your age, sex, height, weight, activity level, and your goals (whether you want to lose, gain, or maintain weight).
The calculator will then provide you with a personalized breakdown of how much protein, carbohydrates, and fats you should consider eating daily. And the MyFitnessPal app makes tracking your macros quick and easy so you can meet your goals.
Understanding Macronutrients (Macros)
Macronutrients are the major nutrients your body needs to function properly and fuel your activities. They include proteins, carbohydrates, and fats, and each one plays an important role in your overall health. (1)
The difference between macronutrients and micronutrients is that macronutrients (proteins, fats, and carbohydrates) are needed by the body in larger amounts for energy and growth, while micronutrients (vitamins and minerals) are required in smaller amounts but are essential for various bodily functions.
Protein
Protein is essential for muscle repair and growth as well as overall cell function. (2) Protein helps transport other nutrients throughout the body (3), and increases resting metabolism. Diets high in protein may reduce body weight (4) and prevent weight regain by helping you feel full. (5)
Carbohydrates
Carbohydrates sometimes get a bad rap, but they are integral to a balanced diet. (6) The body turns carbs into glucose (7), which fuels physical activity (8).
Fats
Fats help our bodies absorb the vitamins we need (9). They also provide a concentrated dose of energy (10) and help to make us feel full. (11)
Factors That Affect Daily Calorie Needs
Everyone’s daily calorie needs are different, and they depend on a number of variables. Age, gender, and activity level all play a major role in determining how many calories you need to eat to maintain, lose, or gain weight.
For example, younger people and those with higher activity levels typically require more calories, while older adults or those with more sedentary lifestyles might need fewer calories. (12)
Exploring Macronutrients in Common Foods
To give you a sense of how different foods contribute to your daily macro targets, here’s a table that shows the macronutrient content of 12 of the most frequently logged foods by MyFitnessPal members in the app:
Customizing Your Macros to Your Fitness Goals
The beauty of macro tracking is that it can be tailored to your specific goals. Whether you’re aiming to lose weight, build muscle, or simply maintain your current body composition, adjusting your macro ratio may help.
Macros for Weight Loss Goals
It can make sense to use a macro calculator for weight loss. Many people aim to reduce their overall calorie intake while focusing on a high-protein, moderate-fat, and low-carb macro split. This helps ensure you’re fueling your body while creating the calorie deficit needed for fat loss.
Macros for Muscle Gain Goals
If you’re looking to build muscle, your protein intake becomes even more crucial. A higher protein-to-carb ratio supports muscle repair and growth. (2)
Macros for Maintenance Goals
To maintain your weight, your macro breakdown should provide enough calories to support your daily energy expenditure—no more and no less. This means a balanced intake of protein, carbs, and fats based on your activity level and metabolic needs.
FAQs for Calculating Macros
How To Calculate Calories for Bodybuilding?
For bodybuilding, your calorie needs depend on whether you’re in a bulking (adding muscle) or cutting (losing fat) phase.
During bulking, many bodybuilders increase their calorie intake above maintenance, with a focus on high protein and moderate carbs. In a cutting phase, a moderate calorie deficit with high protein and lower carbs is often the goal.
What Macros Should I Eat To Lose Weight?
There’s no specific macro ratio that will result in weight loss for everyone. You should adjust your macros according to your personal situation, preferences, and goals.
What Is the 40-40-20 Rule for Macros?
The 40-40-20 rule refers to a common macro split where 40% of your daily calories come from protein, 40% from carbohydrates, and 20% from fat. There’s no evidence this macro breakdown leads to fat loss or muscle growth. The 90-30-50 method is another popular approach.
How Do I Calculate the Macros in My Food?
You can calculate the macros in your food by either using a nutrition label or inputting the food into the MyFitnessPal app. The app will break down the macronutrient content for you, so there’s no guesswork.
Should I Track My Macros?
If you have specific fitness or weight goals, tracking macros can help keep you informed to ensure you’re eating in a way that supports those goals. It can also help you understand how different foods affect your body and performance.
User Success Story: Results From Tracking Macros With MyFitnessPal
Chris Callen faced some big health challenges when his weight reached an all-time high of 412 pounds. Determined to turn his life around, he sought the help of a dietitian who introduced him to tracking macronutrients—protein, carbs, and fats—using the MyFitnessPal app.
By setting and tracking specific macro goals, Chris successfully lost 172 pounds, transforming his health.* His body fat dropped from 63% to 36%, and as a result of his weight loss and focus on health and nutrition, he no longer needs the nine medications he once took for conditions like high blood pressure. One of his secrets to success? Consistent macro tracking on MyFitnessPal.
Read more about Chris’ health journey.
*As always, everyone’s weight loss story is different. Weight loss is hard work, and involves a healthy diet and exercise. Most people can expect to lose 1-2 lbs per week.
What to jumpstart your own health journey by tracking your macros? Get started today in the MyFitnessPal app.
Originally published March 2024; updated October 8, 2024
