Macros Per Day Calculator

Calories: per day
Common Diet Ratios:
Carbohydrate: %
Protein: %
Fat: %
Meals Per Day: Three
Carbohydrate Protein Fat
Grams Per Day 200g 200g 44g
Grams Per Meal 33g 33g 7g
Calories Per Day 800 cals 800 cals 400 cals
Calories Per Meal 133 cals 133 cals 67 cals

Calculating your Ideal Macronutrient Requirements for your Fitness and Health Goals

Do you want to build muscle, lose fat, or simply maintain your physique? Whatever your fitness and health goals are, the way you train, sleep, and eat are crucial components in helping you achieve these goals. However, most of you know that more often than not what we eat will be the most important factor in helping us build muscle of lose that suborn fat! You have all heard of the saying “you cannot out-train a bad diet”, well, this concept is something I standby. But, how do you know how many calories, fats, carbohydrates, or protein that you need per day; Should you try low carb, keto, or a high carb diet; how many grams of protein should you eat to build muscle?

This is where things can get confusing and impact your goals, negatively!

If you have recently gotten into fitness or have been a in the game for a long-time, then you may have heard of the term ‘macros’. Catching the word “macros” in your local fitness club is not a surprise. Focusing on your daily macronutrient intake instead of your calorie intake has become the new norm in today’s health & fitness world. And quite frankly, we should all get on board with it. According to the American College of Lifestyle Medicine, you won’t reach your fitness goals without the essential macronutrients.

So, before I delve further on how to know your calorie and macronutrient requirements, it’s important you understand what macros are and how different diets have different macronutrient distributions.

What are macros?

“Macros” stands for macronutrients. “Macro” meaning large amounts and “Nutrients” meaning dietary requirements for survival. Macronutrients are dietary requirements we need in larger amounts for survival. When we eat food, our food contains more than just calories. Calories are our body’s way of receiving energy and this energy comes from our macronutrient sources in our food. This means that anything that contains a calorie, comes from one of our macronutrient sources. We have four macronutrients: protein, carbohydrates, fat, and alcohol, but for this article let’s not focus on alcohol, we will touch on this another time.  Each of these macronutrients not only provides energy (or calories), but where they focus or prioritize their energy in our bodies is different based on the individual macro.

Macronutrients and diet

Certain diets have different macronutrient breakdowns. Let’s focus on at least 3 common ones and discuss each of them briefly.

  1. Ketogenic Diet

The ketogenic diet is primarily made up of dietary fats, so it is no secret that the macro distribution will be skewed towards fats and not carbohydrates. About 70% of your calories will come from fats and 10% from carbohydrates, the remaining 20% are from protein.

The idea behind such a diet is that the ultimate fuel supply for your body becomes fat. This lowers your insulin volumes and intensifies your fat burning.

  1. Zone diet

The zone diet focuses on a balanced approach, ensuring you are consuming enough nutrients from each key macro group. In this diet you will typically consume 40% of your calories from carbs, 30% from protein, while the other 30% from fats.

The Zone diet is intended to get and keep your body operating at peak efficiency and to lessen your odds of developing dangerous health conditions. It was developed by physicians who found great success using this diet due to its balanced and sustainable approach.

  1. Low Fat/high carb

You can kind of think of this diet as the complete opposite of keto. This diet primarily focuses on carbs, whereby you get at least 60% of your calories from carbs, while only 15% from fats and the rest from protein.

The major drawback from this diet, while you can lose weight on it, for most individuals it is quite easy to overconsume carbohydrates leading to a surplus in calories. However, if you are an athlete or individual that trains multiple times a day then consuming more carbs may positively impact your performance due to the energy provided from the carbs.

How do we calculate our calorie and macro requirements?

Typically, your trainer would be providing you with a set number of calories you require to eat per day that will assist you to gain muscle, lose body fat or reach any of your other goals. Once I have given you this calorie amount, say 2000 calories you will then input that into the calculator. Or alternatively, you can find a calorie calculator online which will estimate the number of calories you require per day, however, do remember this is an estimate.

Use this tool:

Next, you will choose which common diet ratio you would like to go with, this could be Jason’s approach, keto, zone diet or even low fat. This will be up to you or whichever diet I believe is best suited for you. you will then choose how many meals you would like to eat per day, whether that be 3.4, 5 or 6.

Last, you will get the amount of protein, carbohydrates, and fats (per gram) that you should take in each day to achieve your goals – It’s that easy!

Overall, using my macro calculator can provide you with specific information that helps remove any confusion you may have and more importantly help ensure your nutrition is optimal so you can achieve your fitness, physique, and health goals.

Jason’s a really great trainer. I do the virtual personal training program because I know form, I just don’t have the knowledge to build my own plan. Jason’s always been very responsive whenever I have questions. He doesn’t give you a cookie-cutter plan; I have a few physical limitations and my gym doesn’t have the widest variety of equipment and he was very understanding and helped find the right exercise substitutions. I found the diet plan really helpful because it’s flexible enough where I can try different foods, but specific enough about how much and when to eat so I actually see results. Be clear with your goals and stick to what he says and you’ll definitely be happy with where you are in just a few months.
Rory Fitzpatrick
Rory Fitzpatrick
Highly recommended his personal training session for body building
Lucy Hale
Lucy Hale
Highly recommended. Responded quickly, worked around my schedule, and provided exceptional service.
Edward Angwin
Edward Angwin
If you’re looking for rapid transformation success Jason Kozma is the best personal trainer available! Very happy with the guidance, accountability, and humor he provided during our training time together. He genuinely cares about getting his clients the best results possible. If you are not in the LA area he also has an excellent online personal training program. Highly recommend.
Darren Maroni
Darren Maroni
I live in Chicago so I used Jason's online personal training. It was a great experience especially for the price. He would monitor my workouts each week and let me know if I should be able to go heavier on an exercise based on everything else I was doing. He'd also review my recorded diet and tell me where to tweak things. He was also good about reminding me to update my weight and progress pics, and he'd adjust the workouts or diet based on that. He was honest about how much weight/muscle I should expect to gain and didn't try to make huge promises just to get business.
Eric Seelbach
Eric Seelbach
So happy to find jason! He connected me with an incredible trainer and provided me with nutrition and support to achieve my goals!
Jasmine Jackson
Jasmine Jackson
Jason is awesome, very communicative and reliable, and he paired me with Jerry, who is not only a great trainer, but also a fantastic person overall. Great training and great results!
Masha S
Masha S
Jason is the best personal trainer. He knows exactly how to increase muscle and strength. I’ve built up muscle so rapidly due to his program. He truly keeps you motivated and continuously pushes you to give all your absolute effort. I highly recommend!
Nathan Akhtarzad
Nathan Akhtarzad
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