Macro Calculator
Calculate your optimal macronutrient ratios for protein, carbs, and fat. Choose from preset diet styles or create your own custom split.
Target Calories
Your Daily Macros
Protein Recommendation
Current protein: 150g (2.1g/kg)
Daily Guidelines
Calorie Breakdown
Macros are the three main nutrients that provide energy. Adjusting their ratios can help you optimize for different goals like weight loss or muscle building.
What Are Macros?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a unique role in your health and provides a different amount of energy per gram.
Why Protein Matters
Protein (4 cal/g) is essential for muscle repair and growth, immune function, and satiety. Higher protein intake helps preserve muscle during weight loss and supports recovery after exercise.
The Role of Carbohydrates
Carbs (4 cal/g) are your body's preferred energy source, especially during high-intensity exercise. They fuel your brain and muscles, and complex carbs provide sustained energy.
Why You Need Healthy Fats
Fat (9 cal/g) is essential for hormone production, nutrient absorption, and brain health. Focus on unsaturated fats from sources like olive oil, nuts, and fish.
Tips for Hitting Your Macros
- 1Track your food intake with an app to understand your current eating patterns
- 2Prioritize protein at each meal to hit your daily target
- 3Don't fear any macronutrient - all three are essential for health
- 4Adjust your macros based on results after 2-4 weeks
- 5Consider meal prepping to make hitting targets easier