Macro Calculator

This Macro Calculator helps you determine your ideal daily intake of protein, carbohydrates, and fats based on total calories and fitness goals such as weight loss, maintenance, or muscle gain.

Macro ratios are adjusted automatically based on your goal.

Daily Macros

Protein
—
Carbohydrates
—
Fats
—

What Are Macronutrients?

Macronutrients, or macros, are nutrients that provide energy and are required in large amounts. They include protein, carbohydrates, and fats. Balancing these macros is essential for optimal health and fitness.

Protein

Protein supports muscle growth, tissue repair, and metabolic function. It provides 4 calories per gram.

Carbohydrates

Carbohydrates are the body's primary energy source and also provide 4 calories per gram.

Fats

Fats support hormone production and nutrient absorption, providing 9 calories per gram.

How Macro Ratios Are Determined

  • Balanced: 30% protein, 40% carbs, 30% fat
  • Weight Loss: 35% protein, 35% carbs, 30% fat
  • Muscle Gain: 30% protein, 50% carbs, 20% fat

Frequently Asked Questions

This calculator provides general macro estimates based on widely accepted nutrition guidelines. Individual needs may vary.
This calculator is designed for balanced macro plans. Keto diets typically require much higher fat percentages.
Yes. More active individuals may require higher carbohydrate intake to support energy needs.
Yes. Protein requirements are often adjusted based on body weight to support muscle maintenance and growth.