Macro Calculator – Free Online Tool
Quick Answer
Calculate your optimal daily macronutrients (protein, carbs, fats) instantly with this free macro calculator from Toolscal. Enter your calories and goals to get personalized macro targets without signup or downloads.
Calculate your optimal daily macronutrients (protein, carbs, fats) based on calories and goals
What is Macro Calculator? A macro calculator is a free nutrition tool by Toolscal that calculates optimal daily protein, carbohydrates, and fats based on your calories and fitness goals. Perfect for meal planning, bodybuilding, and diet optimization.
🥗 Macro Tracking: Knowing your macros helps optimize nutrition for your specific goals, whether it's weight loss, muscle gain, or athletic performance.
Use our Calorie Calculator if you don't know your target
For protein recommendations based on body weight
How to Use
- 1Enter your daily calorie target
- 2Optionally enter your weight for protein recommendations
- 3Select your goal (balanced, low carb, high protein, keto, athlete)
- 4View grams and calories for each macro
- 5Use these targets to plan your meals
Why Use This Tool?
- Muscle building and strength training
- Weight loss with proper nutrition
- Athletic performance optimization
- Ketogenic diet planning
- Balanced healthy eating
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients your body needs: protein, carbohydrates, and fats. Each provides energy (calories) and serves specific functions in your body.
How much protein do I need?
General recommendation: 1.6-2.2g per kg of body weight for active individuals. Sedentary: 0.8-1g/kg. Athletes/bodybuilders: 2-2.5g/kg. Protein supports muscle growth and repair.
Which macro split should I choose?
Depends on your goal: Balanced (general health), Low Carb (weight loss), High Protein (muscle building), Keto (very low carb for fat loss), Athlete (performance/endurance).
How many calories are in each macro?
Protein: 4 calories per gram. Carbohydrates: 4 calories per gram. Fats: 9 calories per gram. This is why high-fat foods are more calorie-dense than proteins or carbs.
Should I track macros or just calories?
Tracking macros is more precise for body composition goals. While calories determine weight change, macros affect muscle gain, energy levels, and satiety. Start with calories, then progress to macros.
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