Eating healthy isn’t just about counting calories — it’s about balancing macros: protein, carbs, and fats. A Calorie & Macro Calculator shows you exactly how much of each nutrient your body needs based on your age, weight, height, activity level, and fitness goal. Whether you’re aiming for fat loss, muscle gain, or just maintenance, this tool takes the guesswork out of meal planning.
Pair it with a BMR calculator to see how many calories you burn at rest, or a calorie deficit tracker to map how nutrition affects weight change. Athletes and gym-goers can connect it with a protein intake calculator for precise muscle-building targets. For overall health balance, combine it with a BMI & body fat calculator to ensure your weight aligns with your nutrition strategy.
Macros make the difference between just eating and eating right. With this calculator, you’ll know whether you’re fueling performance, supporting recovery, or simply maintaining a healthy lifestyle.
Explore it free at aio-calculator.com — your one-stop hub for calories, macros, BMI, fitness, finance, math, and daily life calculators.
Calculate your daily calories, macros, and reach your fitness goals
A Calorie & Macro Calculator is a nutrition tool that estimates your daily calorie needs and provides a breakdown of macronutrients (protein, carbs, fat). This makes it easier to follow a diet plan aligned with your goals.
✅ Find the right calorie intake for weight loss, gain, or maintenance
✅ Get a personalized macro split (protein, carbs, fats)
✅ Avoid under-eating or over-eating
✅ Make diet planning simple and accurate
Enter your age, gender, height, weight, and activity level
Select your fitness goal – weight loss, maintenance, or muscle gain
Get your calorie needs + recommended macros
Follow the breakdown to plan your meals smarter
Weight Loss:
40% protein – 30% carbs – 30% fat
Muscle Gain:
30% protein – 45% carbs – 25% fat
Maintenance:
30% protein – 40% carbs – 30% fat
Better weight management
Muscle growth & fat loss optimization
Balanced diet without nutrient deficiency
Clear meal planning with portion control
Q1. Can this calculator help with weight loss?
Yes! By calculating your calorie deficit and macros, it helps you lose fat in a healthy way.
Q2. Do I need to count calories every day?
Not strictly, but using this calculator gives you a target range to stay consistent.
Q3. Is the macro ratio same for everyone?
No, it depends on your body type, activity level, and fitness goals.