Macro Calculator
Calculate your daily macronutrient targets — protein, carbs, and fat — based on your goals and preferred diet style.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps ensure you get the right balance of nutrients for your goals.
What is the best macro ratio?
It depends on your goals. A balanced 30/40/30 (protein/carbs/fat) works for most people. For muscle building, increase protein to 40%. For weight loss, try low-carb (40/20/40). For keto, use 25/5/70.
How much protein do I need?
For general health, 0.8g per kg of body weight. For muscle building or fat loss while preserving muscle, 1.6-2.2g per kg is recommended. Athletes may need even more.