Macronutrients (macros) are the three categories of nutrients that provide calories: protein, carbohydrates, and fat. Tracking macros ensures your body gets the right nutrients for your specific goal, prioritizing muscle retention and energy.
Makro-Rechner
Use our free Makro-Rechner to get an instant, science-backed result in under 30 seconds. All calculations run entirely in your browser — no data leaves your device, no account required.
What Is Makro-Rechner?
How to Calculate — The Evidence-Based Protein, Carb & Fat Ratios Formula
We establish your calorie target first. Protein is set based on lean mass/goal (usually 0.8-1g per lb). Fats are set at 25-30% of total calories. Carbs fill the remaining calories.
- Enter your stats, activity level, and fitness goal.
- Get your precise gram targets for protein, fat, and carbs.
- Use a food tracking app to hit those targets daily.
What Does Your Result Mean?
Frequently Asked Questions
Do I have to hit my macros perfectly?
No. Aim to hit your protein target within 10 grams, and stay within your overall calorie limit. The exact ratio of carbs to fats is less critical for most people.
Which macro is most important for weight loss?
Protein is the most important because it preserves muscle mass while in a calorie deficit and keeps you feeling full longer.
Can I lose weight without tracking macros?
Yes, as long as you are in a calorie deficit. However, tracking macros ensures you lose fat rather than muscle.
What are good sources of healthy fats?
Avocados, nuts, seeds, olive oil, and fatty fish like salmon are excellent sources of healthy dietary fats.
Next Steps
Now that you have your makro-rechner result, use these tools to build a complete picture of your health metrics.
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Evidence-informed calculator · Updated August 2026
This calculator uses the stated published equation (Evidence-Based Protein, Carb & Fat Ratios) and is for educational use. A calculator result is an estimate, not medical advice or an individual clinical assessment.
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