Macro Calculator

Macros (macronutrients) are the three main nutrients your body uses for energy: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros goes beyond just calories — you can eat 2,000 calories of junk food or 2,000 calories of balanced nutrients; the macros determine body composition, energy levels, muscle retention and recovery.

For muscle building or fat loss while preserving muscle: 0.7-1g per pound of bodyweight (1.6-2.2g per kg). Sedentary adults need only 0.36g per pound (0.8g/kg). Higher protein (1g/lb) is recommended when in a caloric deficit to prevent muscle loss. Protein has the highest satiety effect of all macros, making it essential for successful fat loss.

Common splits: Balanced: 30% protein / 40% carbs / 30% fat. Low carb: 35% protein / 25% carbs / 40% fat. Keto: 25% protein / 5% carbs / 70% fat. High carb athlete: 25% protein / 55% carbs / 20% fat. Our calculator adjusts splits based on your goal — cuts prioritize protein, bulks allow more carbs, maintenance is balanced.