Macro Calculator
Breaks your daily calorie target into protein, carbohydrate, and fat gram targets based on your fitness goal. Choose from weight loss, maintenance, muscle gain, keto, or set fully custom macro ratios.
Use the Calorie/TDEE calculator to find this number
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight loss | 35% | 35% | 30% |
| Maintenance | 30% | 40% | 30% |
| Muscle gain | 35% | 45% | 20% |
| Keto | 25% | 5% | 70% |
Macronutrients are the three main nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros gives you finer control over body composition than just tracking calories.
Critical for muscle repair and growth. For muscle gain or weight loss while preserving muscle, aim for 1.6–2.2g per kg of body weight. General guideline: 25–35% of calories.
The body's preferred energy source, especially during exercise. Higher carb ratios suit endurance athletes; lower ratios (keto) can help some people lose fat more easily.
Essential for hormones, joint health, and fat-soluble vitamins (A, D, E, K). Never go below ~20% of calories from fat.
- •Use the Calorie/TDEE calculator first to get your daily calorie target.
- •Weigh food on a kitchen scale for accuracy — volume measurements are notoriously unreliable.
- •Protein is the most important macro to hit — it's harder to overeat and has the highest thermic effect.