Macro Calculator
Get precise protein, carb, and fat targets tailored to your calories and goals. Know exactly what to eat, not just how much.
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Goal
Diet Style
Why Macros Matter
Two people eating the same number of calories can get very different results depending on how those calories are distributed across protein, carbs, and fat. Macros determine body composition — whether you lose fat, build muscle, or maintain your physique.
Macronutrient Basics
Protein
4 cal/g
Muscle building and repair, satiety, metabolism
Carbohydrates
4 cal/g
Primary energy source, brain function, workout fuel
Fat
9 cal/g
Hormone production, vitamin absorption, satiety
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main categories of nutrients that provide energy: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros gives you more control over your body composition than just tracking calories alone.
How much protein do I need?
For most people with fitness goals, 0.7–1g of protein per pound of bodyweight (1.6–2.2g per kg) is optimal for muscle retention and growth. Higher protein intake also promotes satiety.
Should I follow a specific macro ratio?
Common ratios include 40/30/30 (carbs/protein/fat) or 30/40/30 for muscle building. However, the best macro split is one that fits your food preferences and that you can sustain long-term.
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Disclaimer: Results are estimates based on population averages and established equations. Individual results may vary. Always consult a registered dietitian or healthcare professional before making significant dietary changes.