Macro Calculator
Calculate your daily protein, carbs, and fat needs
Understanding Macronutrients
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a unique role.
- Protein (4 cal/g): Builds and repairs muscle, supports immune function, keeps you full.
- Carbohydrates (4 cal/g): Primary energy source for the brain and muscles. Choose complex carbs.
- Fat (9 cal/g): Essential for hormone production, nutrient absorption, and brain health.
Frequently Asked Questions
What is a macro calculator?
A macro calculator determines how many grams of protein, carbs, and fat you should eat daily based on your calorie target, goal, and diet type.
What is the best macro ratio for weight loss?
For weight loss, a high-protein ratio of 40% protein, 30% carbs, 30% fat is effective. Higher protein helps preserve muscle mass during a caloric deficit.
How many grams of protein do I need per day?
For general fitness, 0.8-1g per pound of body weight is recommended. For muscle building, aim for 1-1.2g per pound.