Macro Calculator
Calculate your daily protein, carbohydrate, and fat needs.
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The Big Three: Simplified
Protein
4 Calories/gram
The builder. Essential for muscle repair, immune function, and keeping you full.
Best sources: Chicken, tofu, Greek yogurt, fish, beans.
Carbs
4 Calories/gram
The fuel. Your body's preferred energy source for high-intensity work and brain function.
Best sources: Oats, rice, fruit, potatoes, whole grains.
Fats
9 Calories/gram
The regulator. Vital for hormone health, brain function, and vitamin absorption.
Best sources: Avocado, nuts, olive oil, salmon.
Common Macro Splits
Balanced
30% P
40% C
30% F
Best for general health & sustainability.
Low Carb
40% P
20% C
40% F
Often used for accelerated fat loss.
Keto
P
C
70% F
Metabolic shift to burn fat.
Frequently Asked Questions
What are macros?
Macronutrients: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). They provide all your calories.
What is a good macro ratio?
Common splits: Balanced 30/40/30, Low-carb 40/20/40, Keto 30/5/65 (protein/carbs/fat).
Do macros matter for weight loss?
Total calories matter most. But protein helps preserve muscle, and preferences affect adherence.