Macro Calculator
Calculate daily protein, carbs, and fat needs for your goals
Enter your details to calculate macros
📈Understanding Macronutrients
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a crucial role in your health, energy levels, and body composition.
Tracking macros allows you to optimize your nutrition for specific goals, whether that's losing fat, building muscle, or improving athletic performance. This calculator provides personalized macro targets based on your body stats, activity level, and goals.
Macronutrient Roles
Protein (4 cal/g)
Builds and repairs muscle tissue. Essential for recovery, immune function, and maintaining lean mass during weight loss.
Carbohydrates (4 cal/g)
Primary energy source for high-intensity exercise. Fuels brain function and replenishes muscle glycogen.
Fat (9 cal/g)
Supports hormone production, nutrient absorption, and brain health. Provides sustained energy for low-intensity activities.
Diet Type Comparison
Balanced (30/40/30): Standard distribution suitable for most people and general health.
Low Carb (40/20/40): Reduces carbs for better blood sugar control and fat adaptation.
High Protein (40/35/25): Maximizes muscle building and satiety during weight loss.
Keto (25/5/70): Very low carb to induce ketosis for fat burning.
Mediterranean (25/45/30): Heart-healthy with emphasis on whole grains and healthy fats.
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