This tool is for informational use only and is not medical advice. Auburn AI is not a healthcare provider. For anything that affects your health, talk to your doctor or a qualified Canadian health professional.
About this tool
The Macro Calculator figures out how many grams of protein, carbohydrates, and fat you should eat each day based on your calorie target and dietary goal. It is useful for anyone tracking their nutrition, whether you are trying to lose weight, build muscle, or simply eat in a more balanced way. No nutrition background is required to use it.
Reach for this tool after you already know your daily calorie target, usually from a BMR and TDEE calculation. It is especially handy when you are starting a new diet approach, adjusting your intake after a plateau, or following a specific macro split like keto, high-protein, or balanced eating.
How to use it
- Enter your total daily calorie target into the calories field.
- Select your primary dietary goal, such as fat loss, muscle gain, or maintenance.
- Choose a macro ratio preset or enter custom percentages for protein, carbs, and fat.
- Confirm your percentages add up to exactly 100 percent before calculating.
- Click Calculate to see your daily gram targets for each macronutrient.
- Copy or note your results and use them to plan your meals.
Pro tips
- Set protein first using body weight in grams per pound, then split remaining calories between carbs and fat to suit your preference.
- Custom ratios beat presets when you have specific food intolerances or follow a protocol prescribed by a dietitian.