Calculate your optimal protein, carbs, and fat intake for your goals
Start tracking your macros with Cal AI
This macro calculator determines your optimal macronutrient distribution based on your Total Daily Energy Expenditure (TDEE) and goals. The calculations use evidence-based recommendations:
Weight Loss: Higher protein (35%) helps preserve muscle while in a calorie deficit. Moderate carbs (35%) and fats (30%).
Maintenance: Balanced approach with 30% protein, 40% carbs, and 30% fats for sustainable healthy eating.
Muscle Gain: Adequate protein (30%) for muscle building, higher carbs (45%) for energy and recovery, moderate fats (25%).
Macros (macronutrients) are protein, carbohydrates, and fats — the three nutrients your body needs in large amounts. Tracking macros ensures you get the right balance for your goals, whether that's building muscle, losing fat, or improving performance.
A common weight loss ratio is 40% protein, 30% carbs, and 30% fat. Higher protein helps preserve muscle while losing fat. However, the best ratio depends on your activity level, preferences, and how your body responds.
No — aim to be within 5-10g of each target. Consistency over the week matters more than hitting exact numbers daily. Focus on protein first, then fill in carbs and fats based on your preferences.
Download Cal AI and track your macronutrients effortlessly with AI-powered food recognition.