Macro Calculator
Calculate your ideal macronutrient ratios (protein, carbs, fat) tailored to your fitness goals and dietary preferences.
Macronutrients are the nutrients your body needs in large amounts: protein for muscle repair, carbs for energy, and fats for hormone production.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fats (9 cal/g). Each plays a vital role in health and performance.
How do I calculate my macros?
First calculate your daily calorie needs, then distribute them across macros based on your goals. Common ratios: Weight loss (40% protein, 30% carbs, 30% fat), Muscle gain (30% protein, 40% carbs, 30% fat), Maintenance (30% protein, 35% carbs, 35% fat).
What's the best macro ratio?
There's no single 'best' ratio—it depends on your goals, activity level, and preferences. Athletes may need more carbs, while those on keto diets eat more fat. Protein (0.8-1g per lb bodyweight) should remain consistent for muscle preservation.