Macro Calculator - Find Your Daily Protein, Carbs & Fat Targets
Start eating smarter today. NutriScan's Macro Calculator helps you find your ideal balance of protein, carbohydrates, fats, and calories based on your personal goals—no confusing math, no nutrition degree needed.
Fill out the form to see your personalized results
Your macro and water intake recommendations will appear here
Calculate Your Macros for Any Health Goal 🎯
Wondering how much protein, carbs, and fat you really need each day? Our macro calculator is perfect for anyone—whether you want to lose weight, gain muscle, maintain your body, or just eat healthier. NutriScan gives you a simple breakdown and easy ways to follow your plan.
Why trust NutriScan's Macro Calculator?
- Personalized results in seconds
- Suitable for all diets: vegetarian, vegan, high-protein, or low-carb
- Works for all regions and cuisines—meal suggestions are matched to your location and eating style
- No guessing: get clear numbers and food ideas based on your daily needs
What Are Macros? Why Do They Matter?
Macros (macronutrients) are the main building blocks in your food:
- Protein: Builds and repairs muscles, supports immune health
- Carbohydrates: Main source of energy for your body and brain
- Fats: Keeps you full, supports hormones, helps absorb nutrients
- Calories: Overall energy you use every day
- Fiber & Sugar: (Bonus) Good for digestion and balanced energy
Getting the right macro split helps you:
- Burn fat or gain muscle
- Feel more energetic and full
- Eat for health conditions or lifestyle needs
Key Features - NutriScan Macro Calculator
Instant Macro Breakdown
See your exact daily protein, carbs, fat, and calorie needs—personalized for your goals and lifestyle.
Goal-Based Calculations
Choose weight loss, muscle gain, or balanced eating—NutriScan adjusts your macros in seconds.
Regional Food Suggestions
Get meal ideas that match your culture and taste, all backed by our local food database.
Simple Logging & Voice Input
Log your meals in the NutriScan App using text or voice for hands-free tracking.
Adjust Portions & Track Progress
Edit serving sizes, update goals, and track real results—all from your phone.
Data Privacy & Security
Your macro calculations and food logs are always private—NutriScan does not sell or share your data.
How the NutriScan Macro Calculator Works 🛠️
Enter Your Personal Details
Fill in age, gender, height, weight, and activity level for accurate macro calculations
Get Your Personalized Macro Targets
Instantly see your daily targets for protein, carbs, fats, and calories based on your goals
Track Progress with NutriScan App
Download the app to log meals, monitor macros, and get AI-powered insights for better results
Real-World Examples - How Macros Work for You 🍽️
Example 1: Weight Loss
Emily, 30, wants to lose fat. The calculator recommends:
- Protein: 95g
- Carbs: 130g
- Fat: 40g Meal ideas: Paneer tikka, quinoa salad, veggie stir-fry, Greek yogurt.
Example 2: Muscle Gain
Carlos, 27, needs more muscle. The calculator gives:
- Protein: 150g
- Carbs: 250g
- Fat: 70g Suggested meals: Eggs, rice and beans, lean meat curry, lentil stew.
Example 3: Healthy Living (Diabetes/PCOS)
Aisha, 36, needs to manage health. Macro calculator sets:
- Protein: 80g
- Carbs: 110g (complex carbs only)
- Fat: 50g Meal ideas: Daal, roasted veggies, fresh salads, oats.
Example 4: Balanced Diet
Sam, 42, wants simple balance. His macros:
- Protein: 100g
- Carbs: 200g
- Fat: 55g Meal examples: Whole-wheat sandwiches, tofu curry, mixed fruit.
Benefits of Using Macro Calculator 🌟
For Your Health:
- Weight Management - Precise macro tracking for accurate calorie control and body composition goals
- Informed Food Choices - Understand exactly what your body needs for optimal performance
- Boost Fitness Goals - Leverage macro insights for muscle building, fat loss, or endurance training
- Healthy Habits - Build sustainable eating routines with clear daily targets
For Diet Management:
- Macro Tracking - Monitor protein, carbs, and fats with personalized daily targets
- Micronutrient Balance - Ensure complete nutrition while hitting your macro goals
- Portion Control - Learn appropriate serving sizes for balanced macronutrient intake
- Flexible Dieting - Adapt any eating style while meeting your specific macro needs
Get Advanced Macro Tracking with NutriScan App 📱
While basic macro calculations are helpful, NutriScan App transforms your nutrition journey with AI-powered insights.
🚀 Why Upgrade to NutriScan Premium?
Real-time macro monitoring with AI-powered meal analysis and instant feedback.
Chat with AI nutritionist for personalized macro adjustments and meal planning advice.
Detailed insights on macro adherence, body composition changes, and goal achievement.
Get custom 28-day meal plans that perfectly match your calculated macro targets.
⭐ 7-day free trial of Premium features
What's the Difference? 📊
See how NutriScan App transforms your macro tracking experience:
| Feature | Other Apps | NutriScan App |
|---|---|---|
| Macro Calculations | ❌ Basic generic formulas | ✅ Personalized AI-powered calculations |
| Meal Planning | ❌ Limited food suggestions | ✅ Regional cuisine-specific meal plans |
| Progress Tracking | ❌ Simple charts | ✅ Advanced analytics with body composition insights |
| Food Recognition | ❌ Manual macro entry | ✅ AI-powered photo scanning with instant macros |
| Flexibility | ❌ Rigid meal plans | ✅ Flexible macro targets that adapt to your life |
| AI Guidance | ❌ No personalized support | ✅ 24/7 AI nutritionist for macro optimization |
| Cultural Adaptation | ❌ Western food focus | ✅ Global cuisine database with regional preferences |
Frequently Asked Questions ❓
Q: How does the NutriScan Macro Calculator work?
NutriScan's calculator uses your age, weight, height, gender, and activity level to give you exact daily numbers for protein, carbs, fat, and calories. Just fill in your details, set your goal, and see your custom split—plus simple meal ideas.
Q: Can I use this calculator for any diet—vegan, keto, or local cuisines?
Yes. NutriScan's macro calculator supports all eating styles: vegan, vegetarian, low-carb, high-protein, and adapts suggestions for your region and food habits.
Q: Does NutriScan give meal or recipe ideas based on my macros?
Absolutely. After calculating, you get meal suggestions matched to your macros, goal, and local food options. The NutriScan App offers even more personalized plans and tips.
Q: Can I track and update my macros with the NutriScan App?
Yes! Download the NutriScan App to log every meal, track macros in real time, ask AI questions, and get feedback as you go.
Q: Is my data safe with NutriScan?
Always. Your food data and macro info stay private—NutriScan will never share or sell your personal health details.
Q: How accurate are the macro calculations?
Our calculations use scientifically-backed formulas (Mifflin-St Jeor equation) combined with activity factors and goal adjustments. The AI continuously learns from user feedback to improve accuracy.
Q: Can I adjust my macros as I progress?
Absolutely! As your body changes and goals evolve, you can recalculate your macros. The NutriScan App automatically suggests adjustments based on your progress.