Macros Calculator For Food

When using this macros calculator to determine your food intake, keep in mind that all calculations are estimates.

While these estimates can create a starting point for you to build muscle or lose body fat, the best way to know exactly where you currently are is to take photographs, track your daily calories, and weigh yourself every morning.

For more on setting up your macros and calories, you can contact me for a consultation.

Macros Calculator

What Is A Macros Calculator?

A macros calculator is a tool used to determine the macronutrient breakdown of a natural bodybuilder’s diet based on their specific goals and dietary requirements.  When I’m in contest prep or coaching other competitors through prep, it is vital that we determine their macro ratios.

Macronutrients, or macros, refer to the three main components of our diet: carbohydrates, proteins, and fats.  To calculate your macros, you have to figure out a few important things.

1. Daily Calorie Goal

This is the number of calories you aim to consume in a day based on your specific goal.  Your caloric intake will change based on what your goal is.  The most common goals in natural bodybuilding are fat loss, muscle gains, or simply just maintaining your current physique.

2. Protein

Protein is responsible for muscle growth and recovery.  The most common recommendation for protein intake is to consume 0.8 to 1 gram of protein per pound of body weight per day.

3. Fat

Fat is essential for various bodily and hormonal functions.  The most common recommended range for fat intake is typically 20-30% of your total daily calorie intake.

4. Carbohydrates

Carbohydrates are your bodies’ preferred energy source and especially for activities like lifting weights and sprinting.  The remaining calories after accounting for protein and fat will come from carbohydrates. The specific amount of carbohydrates will vary depending on individual preferences, activity level, and goals.


It’s important to note that macro calculators provide general guidelines.  Your individual situation may require an in depth look to see what the optimal calories and macros are for you to build muscle or lose body fat.

For personalized advice tailored to your specific circumstances, you can contact me at the link below.

Contact Fitman

I’ll holla at you next time.
The People’s Trainer,