Macro Calculator
Calculate your daily macronutrient split — protein, carbohydrates, and fat — based on your calorie target and fitness goal.
Your Details
Daily Macros
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Daily Calories
🥗 Macros Explained
What are macros?
- Protein: 4 cal/g — builds muscle, repairs tissue.
- Carbs: 4 cal/g — primary energy source.
- Fat: 9 cal/g — hormones, brain function, vitamin absorption.
- Tracking macros ensures the right nutrient balance for your goal.
🎯 Which split?
Choosing a preset
- Balanced: good default for most people
- High Protein: cutting while preserving muscle
- Low Carb: insulin sensitivity, steady energy
- Keto: <50g carbs, fat-adapted athletes
- High Carb: endurance athletes, hard gainers
Frequently Asked Questions
How much protein do I need?▾
General guideline: 1.6–2.2g per kg bodyweight for muscle building. For maintenance: 1.2–1.6g/kg. This calculator sets protein based on your selected macro split percentage of total calories.
Should I track macros or just calories?▾
Calories determine weight change, but macros determine body composition. Two people eating 2000 cal can have very different results depending on protein/carb/fat split. Track macros if you care about muscle vs fat.