Calculate your optimal protein, carbohydrates, and fat intake based on your goals. Get personalized macro targets for weight loss, muscle building, or maintenance.
Now that you know your macros, hit your targets daily with BiteKit. Just describe your meal - AI calculates the protein, carbs, and fat for you.
Macros (short for macronutrients) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each macronutrient provides calories and plays a unique role in your body.
4 calories per gram. Builds and repairs muscle, supports immune function, and keeps you feeling full. Essential for anyone trying to lose fat or build muscle.
4 calories per gram. Your body's preferred energy source, especially for high-intensity exercise. Includes sugars, starches, and fiber.
9 calories per gram. Supports hormone production, absorbs vitamins, and provides sustained energy. Essential for overall health.
Our macro calculator uses a simple three-step process to determine your optimal macronutrient intake:
Using the Mifflin-St Jeor equation, we calculate your Basal Metabolic Rate (BMR) and multiply it by your activity level to get your Total Daily Energy Expenditure (TDEE).
Weight loss: TDEE minus 20% (calorie deficit). Muscle gain: TDEE plus 10% (calorie surplus). Maintenance: Eat at TDEE. Body recomposition: TDEE minus 10% with higher protein.
Your target calories are divided between protein, carbs, and fat based on your diet preference. Convert percentages to grams using: protein/carbs = calories ÷ 4, fat = calories ÷ 9.
Higher protein (30-40%) preserves muscle during a deficit. Moderate fat for satiety. Carbs can be flexible based on preference.
Suggested: 40/30/30 (P/C/F)
Balanced approach works well. Adequate protein for muscle, carbs for energy, fats for health.
Suggested: 30/35/35 (P/C/F)
High protein for muscle synthesis. Adequate carbs fuel intense workouts. Moderate fat supports hormones.
Suggested: 35/40/25 (P/C/F)
Build muscle while losing fat. Requires high protein, slight deficit, and consistent strength training.
Suggested: 40/30/30 (P/C/F)
Both matter, but for different reasons. Calories determine weight change - eat more than you burn and you'll gain weight, eat less and you'll lose weight. Macros determine body composition - the right macro split helps you lose fat instead of muscle, or build muscle instead of fat.
Macros (macronutrients) are the three main nutrients: protein, carbohydrates, and fat. Each provides calories and serves different functions. Tracking macros helps you optimize nutrition beyond just counting calories.
You don't need to be exact. Aim to be within 5-10g of your targets. Protein is most important to hit consistently. Carbs and fats can flex as long as total calories are on target.
Higher protein (30-40%) helps preserve muscle and increases satiety. A common split is 40% protein, 30% carbs, 30% fat. The best ratio is one you can sustain while in a calorie deficit.
For most people, total carbs is fine. Net carbs (total minus fiber) matters mainly for keto dieters trying to stay under 20-50g to maintain ketosis.
If not losing weight, reduce carbs or fats by 5-10% while keeping protein high. If not gaining muscle, increase calories by 100-200. Track for 2-3 weeks before adjusting.
Fiber is a carb but doesn't spike blood sugar. Aim for 25-38g daily. Sugar counts toward carbs - minimize added sugars but don't stress about natural sugars in fruits and dairy.
BiteKit makes tracking macros as easy as talking. Log meals with your voice or text and let AI calculate the protein, carbs, and fat for you.
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