Macronutrient Calculator
Calculate your ideal protein, carb, and fat ratios based on your goals. Choose from preset diets or customize your own macro split.
Used to calculate protein needs
How many times do you eat?
📊 Macro Quick Guide
Why Track Macros?
Tracking macros (not just calories) ensures you're eating the right balance of nutrients for your goals. Getting enough protein preserves muscle during weight loss and supports growth during bulking. The right carb and fat balance affects energy, performance, and adherence.
How to Use This Calculator
- Enter your body weight
- Select your activity level
- Choose a diet goal/preset or customize
- Set how many meals you eat per day
- Get your personalized macro targets
Frequently Asked Questions
Macronutrients (macros) are the three main nutrients that provide energy: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Each plays a unique role in your body—protein builds and repairs tissue, carbs provide energy, and fats support hormone production and nutrient absorption.
General recommendations range from 0.8g/kg for sedentary adults to 1.6-2.2g/kg for athletes or those building muscle. For weight loss, higher protein (1.2-1.6g/kg) helps preserve muscle mass. The calculator adjusts protein based on your goal.
Keto is a very low carb diet (typically 5-10% of calories, or under 50g/day) that puts your body in ketosis. Low carb is less restrictive (20-30% of calories, usually 50-150g/day) and easier to maintain. Both can be effective for weight loss.
Both matter, but for different reasons. Calories determine whether you gain, lose, or maintain weight. Macros affect body composition, energy levels, and satiety. Tracking macros ensures you're not just losing weight, but losing fat while preserving muscle.
The calculator provides an estimate based on your weight and activity level. It's a starting point—track your intake and weight for 2-3 weeks, then adjust. If you're not seeing expected results, modify calories by 100-200 and reassess.
Aim for within 5-10g of each macro target. Protein is the most important to hit consistently. Being slightly over or under on carbs and fats daily won't significantly impact results as long as weekly averages are on target.
For most people, keeping macros consistent is simpler and works well. Some athletes cycle carbs (more on training days, less on rest days) while keeping protein constant. Start with consistent macros and adjust if needed.
Fiber isn't a macro but is important for digestive health, satiety, and blood sugar control. Aim for 14g per 1,000 calories (25-35g for most adults). Get fiber from vegetables, fruits, whole grains, and legumes.
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Important Note
These are general recommendations based on common guidelines. Individual needs vary based on metabolism, health conditions, and specific goals. Consult a registered dietitian for personalized advice, especially if you have health conditions or are significantly over/underweight.