Macro Calculator
Calculate your daily protein, carbs, and fat needs based on your body and fitness goals. Get personalized macro targets for weight loss, maintenance, or muscle building.
Understanding Macros
What are macros?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides calories and serves different functions in your body.
Protein (4 calories per gram)
Essential for building and repairing muscle, supporting immune function, and maintaining healthy skin and hair. Higher protein intake is recommended during weight loss to preserve muscle mass.
Carbohydrates (4 calories per gram)
Your body's primary energy source. Carbs fuel your brain, muscles, and daily activities. Focus on complex carbs like whole grains, fruits, and vegetables.
Fat (9 calories per gram)
Important for hormone production, nutrient absorption, and brain health. Choose healthy fats from sources like avocados, nuts, olive oil, and fatty fish.
How We Calculate Your Macros
Step 1: Calculate Target Calories
We calculate your TDEE using the Mifflin-St Jeor equation, then adjust based on your goal:
• Lose Weight: TDEE - 500 calories
• Maintain: TDEE (no adjustment)
• Build Muscle: TDEE + 300 calories
Step 2: Calculate Protein
Protein (g) = Body weight (kg) × Protein multiplier
• Lose Fat: 2.2g per kg (higher to preserve muscle)
• Maintain: 1.8g per kg
• Build Muscle: 2.0g per kg
Step 3: Calculate Fat
Fat calories = Target calories × 25%
Fat (g) = Fat calories ÷ 9
We allocate 25% of calories to fat, which is within the healthy range of 20-35%.
Step 4: Calculate Carbs
Carb calories = Target calories - Protein calories - Fat calories
Carbs (g) = Carb calories ÷ 4
Carbohydrates fill the remaining calories after protein and fat are calculated.
Track Your Macros with Pandish
Hit your macro targets effortlessly. Pandish tracks protein, carbs, and fat automatically when you scan your food.