Macro Ratio Calculator

About Macro Ratio Calculator

Macronutrients — protein, carbohydrates, and fat — are the building blocks of every diet. Getting the right balance of these three nutrients is essential for reaching your health and fitness goals, whether that means losing fat, building muscle, improving athletic performance, or simply eating a more balanced diet. Our free Macro Ratio Calculator takes the guesswork out of nutrition planning by providing personalized macro targets in grams and percentages.

The calculator factors in your age, gender, weight, height, activity level, and specific goal to determine your daily calorie needs. It then distributes those calories across protein, carbohydrates, and fat using evidence-based ratios tailored to your objective. Whether you follow a balanced diet, a high-protein approach, or a low-carb plan, the calculator adjusts to fit your preferred eating style.

How to Use

1. Enter your personal details including age, gender, height, and weight
2. Select your daily activity level and primary nutrition goal
3. Choose a macro split preset or enter custom percentages
4. Click Calculate to see your daily macro targets in grams
5. Use the results to plan meals that align with your protein, carb, and fat goals

Making the Most of Your Macros

Once you have your targets, focus on food quality within each macro category. For protein, lean meats, fish, eggs, dairy, and legumes are excellent choices. For carbohydrates, prioritize whole grains, fruits, vegetables, and fiber-rich sources. For fats, emphasize unsaturated sources like olive oil, nuts, avocados, and fatty fish. Tracking your intake for at least two weeks helps build awareness and makes it easier to hit your targets consistently over time.

Why Use Macro Ratio Calculator?

• Goal-specific macro splits for weight loss, muscle gain, or maintenance
• Personalized daily targets in both grams and percentages
• Flexible preset options plus custom ratio input
• 100% free with no registration or account required
• All processing happens locally in your browser for complete privacy
• Mobile-friendly responsive design for meal planning on the go

Disclaimer: This calculator provides general nutritional estimates for educational purposes only. Individual needs vary based on medical conditions, medications, and other factors. Consult your healthcare provider or a registered dietitian for personalized dietary recommendations.