Macro Calculator

Calculate your daily protein, carb, and fat intake based on your goals and calorie target.

Daily Calories (kcal)

Goal

Macro Split

Understanding Macronutrients

Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a different role in fueling your body and building muscle.

Calorie Breakdown

Protein: 4 calories per gram — essential for muscle repair and growth
Carbohydrates: 4 calories per gram — primary energy source
Fat: 9 calories per gram — essential for hormones and nutrient absorption

FAQ

What macro split is best for weight loss?

Moderate protein (30-35%), moderate carbs (30-40%), moderate fat (25-35%) works for most people.

How much protein do I need?

1.6-2.2g per kg of body weight is optimal for muscle building. 1.2-1.6g for maintenance.

What is the keto diet?

A very low-carb, high-fat diet that forces your body to burn fat for fuel.

Macro Calculator

Understanding Macronutrients

Calorie Breakdown

FAQ

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