What are macronutrients?

Macronutrients are the three main classes of nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Each plays a distinct role — protein builds and repairs tissue, carbohydrates fuel activity, and fat supports hormones and fat-soluble vitamin absorption.

What macro ratio is best for weight loss?

A common macro split for weight loss is 40% protein, 30% carbohydrates, and 30% fat. Higher protein intake (0.8–1.2g per pound of body weight) helps preserve muscle during a calorie deficit. Lower-carb approaches can also be effective for some individuals.

What is IIFYM (If It Fits Your Macros)?

IIFYM is a flexible dieting approach where you eat any foods as long as your daily macro targets are met. It emphasizes hitting protein, carb, and fat goals rather than restricting specific foods. Research shows it can be as effective as rigid meal plans while being easier to maintain long-term.

Macro Calculator

Calculate your daily protein, carbs, and fat targets based on your goal.

Geslacht

Eenheid

Leeftijd

Gewicht (kg)

Lengte (cm)

Activiteitsniveau

Doel

Over

This macro calculator estimates your daily protein, carbohydrate, and fat targets based on the Mifflin-St Jeor equation for Basal Metabolic Rate, your activity level, and your chosen fitness goal. It calculates Total Daily Energy Expenditure (TDEE) and then applies evidence-based macro splits to help you meet your goals — whether that is losing fat, maintaining weight, or building muscle.

Hoe te gebruiken

Enter your gender, age, weight, and height.
Select your daily activity level and fitness goal.
Press Calculate Macros to see your recommended calories and grams of protein, carbs, and fat.

Functies

Goal-Based Splits

Different macro ratios for fat loss (40/30/30), maintenance (30/40/30), and muscle gain (30/45/25).

Visual Breakdown

Color-coded bar chart shows your macro ratio at a glance alongside grams and calories.

Mifflin-St Jeor Equation

Uses the most accurate widely-validated BMR formula recommended by the Academy of Nutrition and Dietetics.

Metric & Imperial

Switch between kg/cm and lbs/inches — the calculator handles all conversions.

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Macro Calculator

Over

Hoe te gebruiken

Functies

Veelgestelde vragen

What is the best macro ratio?

Should I eat exactly these amounts?

Why −500 or +500 calories for weight goals?

Related Tools

Macro Calculator

Over

Hoe te gebruiken

Functies

Veelgestelde vragen

What is the best macro ratio?

Should I eat exactly these amounts?

Why −500 or +500 calories for weight goals?

Related Tools