Macro Calculator
See exactly how much protein, carbs, and fat to eat each day
Use our calorie calculator if you don't know your target
Diet Type(Protein / Carbs / Fat)
Equal balance of all macros — great for general health
Macro Calculator FAQ
Macros (macronutrients) are the three main nutrients your body uses for energy: protein, carbohydrates, and fat. Each serves different functions — protein builds and repairs muscle, carbs fuel activity, and fat supports hormones and cell health. The ratio you eat affects body composition, energy, and performance.
For fat loss, a higher protein ratio (30-40% of calories) helps preserve muscle while in a calorie deficit. A common effective split is 40% protein, 30% carbs, 30% fat. However, the most important factor is total calorie intake — macros help optimize body composition within that calorie target.
Not necessarily. Tracking macros for 2-4 weeks builds awareness of portion sizes and food composition. After that, many people can estimate intuitively. If you have specific physique or performance goals, continued tracking provides more precision. Consistency over weeks matters more than daily perfection.
Research supports 1.6-2.2 g of protein per kg of body weight for active individuals and those in a calorie deficit. Sedentary people can manage with 0.8-1.0 g/kg. Our calculator automatically adjusts protein based on your selected goal and activity level.