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Understanding Macronutrients

What Are Macronutrients?

Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a vital role in your health and fitness goals.

Protein (4 calories per gram)

  • Builds and repairs muscle tissue
  • Essential for recovery after workouts
  • Most satiating macronutrient
  • Sources: Chicken, fish, eggs, tofu, legumes

Carbohydrates (4 calories per gram)

  • Primary energy source for workouts
  • Fuels brain function
  • Helps with muscle recovery
  • Sources: Rice, pasta, bread, fruits, vegetables

Fats (9 calories per gram)

  • Essential for hormone production
  • Supports vitamin absorption
  • Provides sustained energy
  • Sources: Avocado, nuts, olive oil, fatty fish

How to Use Your Macros

  1. Track your food using apps like MyFitnessPal or Cronometer
  2. Weigh your food for accuracy, especially in the beginning
  3. Hit your protein goal daily - it's the most important
  4. Be flexible with carbs and fats as long as you stay within calories
  5. Adjust based on results after 2-4 weeks

Common Macro Ratios

  • Cutting (Fat Loss): 40% Protein, 30% Carbs, 30% Fat
  • Maintenance: 30% Protein, 40% Carbs, 30% Fat
  • Bulking (Muscle Gain): 30% Protein, 50% Carbs, 20% Fat