Macro Calculator

Eat the foods you love and still get results!


In just a few minutes you can calculate the exact number of carbs, fat, and protein you should eat each day. Whether you are looking to lose weight or build muscle, finding foods that fit your macros can help you achieve your fitness goals faster!

Start now! Enter your details to get your daily macros.

How to use this calculator

Enter your gender and age to get started. Then enter your height and current weight.

Next, provide your workout routine, starting with strength training. Select the appropriate activity level: light activity, moderate activity, heavy activity, or athlete. Input how many days you lift weights each week, how many minutes per training session. 

Next up is cardio! Repeat the process and select the appropriate number of days per week, how many minutes per workout, and your level of intensity. 

Once your details are entered, select your nutrition goal. Are you looking to lose weight, gain muscle, or maintain your current weight? From here, our proprietary formula will use a combination of your personal info, workout schedule, and nutrition goal to customize a macro plan designed for you. 

Enter your email address and name to get your results emailed to you right away. Then check your email and get ready to start counting your daily macros!

What are macros?

Macronutrients or “macros” are nutrients your body needs in large quantities. They are also where all of your calories come from. 

There are three main types of macros in food: protein, carbohydrates, and fat. Each macro provides different health and nutrition benefits.

  • Protein has four calories per gram
  • Carbohydrates have four calories per gram
  • Fat has nine calories per gram

Alcohol is also considered a macro because it provides calories to your diet but is not typically considered in macro ratios since it does not provide any nutritional value. Alcohol has 7 calories per gram.

Burger Plated Meal

How to calculate macros

Our calculator is designed to take into consideration fitness and nutrition needs that are entirely unique to you. Using a combination of your age, weight, height, gender and activity level, our proprietary formula generates the most accurate macro and calorie recommendations possible. Period. 

Our calculator uses evidenced-based calculations and pulls expertise from dietitians and nutrition experts with over ten years of counseling individuals and athletes on their nutrition. It is the equivalent to having free, board-certified RD advice in minutes! 

The number of calories you need is determined by estimating your basal metabolic rate - this is how much you would need to eat each day just to function properly and maintain your weight. The more you weigh, and the more muscle you have, the higher your BMR is. 

Your BMR makes us nearly 60 to 70% of your energy requirements, and the remainder is estimated by looking at your daily activity levels and health goals. 

Once we know your daily calorie needs, we can build your perfect macro balance

Your daily protein goal is determined by your body weight, workout routine, and fitness goals. That’s because protein is needed to build and repair your muscle mass, and the harder and more often you train, the more of it you’re going to need. Additionally, increasing the protein in your diet is one of the most effective ways to manage hunger and fine-tune your body fat percentage - helping you lose fat or build muscle.

The amount of carbs you need is directly related to your physical activity needs - since sugars are the preferred fuel for high-intensity training and other high powered movements. The more active you are on a regular basis, the more carbs your body can process and store efficiently. 

Your fat intake is then estimated based on your remaining calories. Fat is a source of valuable, long-lasting energy and plays a key part in storing nutrients, building hormones, and promoting good health.

Want to learn more about your macronutrient needs and how we determine your ideal macro goals? Here's a blog that helps break it down for you. 

Learn More

Why you should learn your Macros

Because macros supply all of the calories you eat, counting macros allows you to balance your nutrition and control calorie intake at the same time! 

How much you eat (calories) directly impacts your weight, but what you eat (macro balance and nutrition) directly impacts the type of weight you carry, aka your body composition. 

That’s why learning to balance your macros can support better athletic performance, appetite control, energy levels, improved mood and assist in fat loss or muscle growth.

Learning your optimal macro ratio can also give you some flexibility in your meal plan. Opt for a bulk of your diet to come from nutritious foods and squeeze in your favorite treat foods without messing with your results! 

Trifecta App-1
How to track your daily macros

Knowing your daily macro goals is only half the battle! To get the best results from your macro diet, you'll want to take note of how much protein, fat and carbs you are eating on a regular basis. 

The best way to count macros is to log your daily food intake using an app that automatically calculates macros for you. No complicated math required!

Download the Trifecta app to get started!

Get the App

How long does it take to lose weight counting macros? 


Healthy weight loss can look different for everyone, depending on your metabolism, fitness level and other individual differences. Most can expect to lose around 0.5% to 1% of their body weight per week. 

For example, a 200-pound adult can expect to lose 1 to 2 pounds per week to start. And a 150-pound adult can lose 0.75 to 1.5 pounds per week. 

Weight loss takes time and patience, but most of all consistency. Learn more about how to lose weight fast with macros for cutting

How quickly can you build muscle counting macros?


Just like weight loss, gaining muscle won’t happen overnight. And the rate at which you can add lean mass can vary from one person to the next. 

For most, gaining 0.5 to 1 pound of weight a week represents a fairly quick rate of HEALTHY weight gain. And for some, especially women, the rate of muscle gain might be even slower.

Learn more about how to gain healthy weight with bulking macros.

Get macro balanced meals delivered straight to your door!

Keep your diet on track without sacrificing good nutrition, with macro perfect meals high in vitamins and minerals.  Made with craftsmanship in mind, using organic, clean ingredients that are delivered fresh. 

Our chefs cook from scratch and let the ingredients speak for themselves instead of using artificial flavors or colors. 

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