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Macro CALCULATOR
Get your ideal protein, carb, and fat breakdown based on your daily calorie target and goals.
Enter your calories & goal
Your macro split will appear here
Understanding Macros
Macronutrients — protein, carbohydrates, and fat — are the three main nutrients your body needs in large amounts. Each plays a distinct role in energy production, muscle building, and overall health.
Macro Breakdown by Goal
- Lose Weight (40/30/30): Higher protein to preserve muscle mass during a calorie deficit, with moderate carbs and fats for sustained energy.
- Maintain (30/40/30): Balanced approach that supports general health and activity levels.
- Build Muscle (35/45/20): Higher protein for muscle protein synthesis, higher carbs to fuel intense training, and lower fat to stay within calories.
Key Calorie Values
Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram. This is why fat macros are lower in grams despite contributing similar or more calories.