Macro Calculator

Macros (macronutrients) are protein, carbohydrates, and fats - the three nutrients that provide calories. Each serves different functions: protein builds muscle, carbs provide energy, and fats support hormones and cell function. The right macro balance depends on your fitness goals.

First, determine your daily calorie needs based on goals (maintenance, weight loss, muscle gain). Then allocate percentages: typical ratios are 40% carbs, 30% protein, 30% fat for balanced nutrition, or higher protein (40%) for muscle building. Our calculator customizes these based on your inputs.

For general health: 0.8g per kg body weight. For muscle building: 1.6-2.2g per kg. For weight loss while preserving muscle: 1.2-1.6g per kg. Active individuals and athletes need more than sedentary people. Spread protein intake across meals for optimal muscle synthesis.

A moderate approach is 40% carbs, 35% protein, 25% fat. Higher protein helps preserve muscle and increases satiety. Low-carb (under 100g/day) or keto (under 50g/day) can work well for some people. The best diet is one you can sustain long-term while maintaining a calorie deficit.

For weight change, calories matter most. But macro tracking ensures adequate nutrition and can improve body composition (more muscle, less fat). Track macros if you\\