✨
Sign inGet started
🔢 Personalised macros for your goal

Macro Calculator – Your Optimal Macronutrients

Protein, carbohydrates and fat in the right balance – calculated for your body weight, goal and activity level.

🔢 Calorie Calculator

Calculate your daily total energy expenditure (TDEE)

🔢 Calorie Calculator

Calculate your daily total energy expenditure (TDEE)

What Are Macronutrients?

Macronutrients (macros) are the three main nutrient groups: protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g). They provide energy and fulfil specific body functions. The optimal distribution depends on your goal: weight loss, muscle gain or endurance performance.

How Much Protein, Carbs and Fat Do I Need?

For weight loss: 30–35% protein, 30–35% fat, 30–40% carbs. For muscle gain: 25–30% protein, 25–30% fat, 40–50% carbs. For endurance sport: 20–25% protein, 20–25% fat, 50–60% carbs. NutriLumo calculates your exact gram targets.

Why Is Protein So Important?

Protein (at least 1.6 g/kg body weight daily) is essential for muscle preservation during weight loss, muscle building during training, satiety (highest thermic effect: 20–30%) and immune function. It is the most important macronutrient for body composition changes.

Create a Meal Plan Based on Your Calories

Personalised recipes, weekly plan & tracking – instantly with NutriLumo Premium

🚀 Start for Free📅 View Meal Plans

Frequently Asked Questions

How much protein do I need daily?+
At least 0.8 g/kg for general health, 1.6–2.2 g/kg for muscle gain and 1.2–1.6 g/kg when losing weight to preserve muscle.
What is the best macro ratio for weight loss?+
No universal ratio – but higher protein (30–35%) and moderate carbs help with satiety and muscle preservation during a deficit.
Do I need to avoid carbs to lose weight?+
No – a calorie deficit is what matters, not eliminating carbohydrates. Quality carbs (wholegrains, vegetables) are part of a balanced diet.
What is macro tracking?+
Macro tracking means recording the exact daily amount of protein, carbohydrates and fat. It is more precise than calorie counting alone and enables more targeted body composition changes.

More Calculators

for womenfor mento lose weightto gain muscletdee calculatorbmr calculatorfor teenagersfor seniorsduring pregnancy← Main Calculator