A macro calculator divides your daily calorie target into the three macronutrients, protein, carbohydrates, and fat, based on your specific fitness goal.
About this calculator
A macro calculator divides your daily calorie target into the three macronutrients, protein, carbohydrates, and fat, based on your specific fitness goal. Each macronutrient has a different calorie density: protein provides 4 cal/g, carbohydrates provide 4 cal/g, and fat provides 9 cal/g.
Optimal macro ratios differ by goal: fat loss benefits from higher protein to preserve muscle while in a calorie deficit, muscle gain needs more carbohydrates for energy, and maintenance uses a balanced split.
Common uses
- Get daily protein, carb, and fat targets for fat loss
- Calculate macros for a muscle-building diet
- Plan a balanced maintenance diet by macronutrient split
- Track macronutrients for body recomposition
Frequently asked questions
What are macronutrients?
Macronutrients (macros) are the three main categories of nutrients that provide energy: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Unlike micronutrients (vitamins, minerals), macros are needed in large quantities and form the basis of any diet plan.
How much protein do I need per day?
For sedentary adults, the RDA is 0.8g protein per kg body weight. For those doing regular resistance training, 1.6–2.2g per kg is optimal for muscle building and maintenance. Higher protein (2.2–3.1g/kg) helps preserve muscle during aggressive calorie deficits.