Macro Calculator
Calculate your ideal macronutrient split
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Protein
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Carbs
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Fat
Macro Guide
Protein (4 cal/g) - Builds and repairs muscle.
Carbs (4 cal/g) - Primary energy source.
Fat (9 cal/g) - Essential for hormones.
About the Macro Calculator
This macronutrient calculator determines your ideal daily intake of protein, carbohydrates, and fat based on your goals.
How to Calculate
- Enter your age, gender, weight, and height
- Select your activity level
- Choose your goal (lose, maintain, or gain weight)
- View your personalized macro breakdown
Macronutrients Explained
- Protein (4 cal/g): Essential for muscle repair. Aim for 0.8-1g per pound of body weight
- Carbohydrates (4 cal/g): Your body's primary energy source
- Fat (9 cal/g): Important for hormone production and nutrient absorption
Macro Ratios by Goal
Weight loss: 40% protein, 30% carbs, 30% fat. Muscle building: 30% protein, 40% carbs, 30% fat. Maintenance: 30% protein, 35% carbs, 35% fat.