Macro and Calorie Calculator – Losing or Gaining Weight

If you’re looking to take control of your fitness journey, understanding your calories and macros is one of the best ways to start. Whether your goal is losing fat, gaining muscle, or just staying healthy, this page will guide you step by step.

Plus, you can use our free macro & calorie calculator to get personalized results in seconds.

Why Tracking Calories and Macros Matters

When it comes to fitness, knowing your BMR (Basal Metabolic Rate), TDEE (Total Daily Energy Expenditure), and macros (protein, carbs, fat) can make a huge difference.

• BMR tells you how many calories your body needs just to keep your heart beating, your lungs working, and your body functioning at rest.
• TDEE adds in the calories you burn from daily activity and workouts.
• Macros help you understand how to split those calories between protein, carbs, and fats so your body gets the fuel it needs to reach your goals.

How to Use This Macro Calculator

Using our calculator is easy. Follow these simple steps:

1. Enter your age, gender, weight, and height.
2. Select your activity level from sedentary to very active.
3. Choose your goal: maintain, lose, or gain weight.
4. Click Calculate.

The calculator will give you:

• Daily calorie target
• Protein, carb, and fat recommendations

Standard Routine for Weight Loss

Losing weight doesn’t mean spending hours in the gym every day. A balanced routine can help you burn fat effectively while keeping your body healthy.

Cardio & Strength Balance

• Aim for 3–4 cardio sessions per week (walking, running, cycling).
• Include 2–3 strength workouts to maintain muscle and boost metabolism.

Recommended Macro Split

• Protein: 30–35%
• Fat: 25–30%
• Carbs: 35–45%

This split helps preserve muscle while creating a calorie deficit for fat loss.

Workout Duration

• Each session: 45–60 minutes
• Remember: Rest days are just as important as workout days. Your body needs time to recover and burn fat effectively.

Standard Routine for Muscle Gain

If your goal is to build muscle, your routine should focus on strength training while eating enough calories and protein.

Strength-Focused Training

• Work out 3–5 days per week, focusing on compound lifts like squats, deadlifts, bench press, and rows.
• Add accessory exercises to target smaller muscle groups.

Recommended Macro Split

• Protein: 25–30%
• Fat: 20–25%
• Carbs: 45–55%

Carbs fuel your workouts, protein builds muscle, and healthy fats support recovery.

Workout Duration

• Each session: 60–90 minutes
• Focus on progressive overload—gradually increasing weights or reps to build strength over time.

Tips for Staying Consistent

Consistency is the secret to long-term results. Here’s how to make it easier:

• Track progress, but don’t obsess. Focus on steady improvements, not daily fluctuations.
• Allow flexibility. It’s okay to enjoy meals and occasionally miss a workout. Balance is better than perfection.
• Stay hydrated and prioritize sleep. Recovery is just as important as training.

Using the Calculator Alongside Your Routine

Pair your macro and calorie targets with the right routine for your goal:

• Revisit the calculator every 2–4 weeks as your weight or activity level changes.
• Adjust your workouts or macros slightly if progress slows.
• Remember, your body adapts over time, so flexibility is key.