Macro Calculator
Calculate protein, carbs, and fat from calories.
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Your Macros
What Are Macros?
Macronutrients — or "macros" — are the three main nutrients that provide energy in your diet: carbohydrates, protein, and fat. Each gram of carbohydrate and protein provides 4 calories, while each gram of fat provides 9 calories. Understanding your macro split helps you optimize your diet for your specific health or fitness goal.
How to Use This Macro Calculator
- Enter your daily calorie target (use our Calorie or TDEE calculator to find this).
- Select your fitness goal.
- Click "Calculate" to see your daily grams of carbs, protein, and fat.
Common Macro Splits by Goal
| Goal | Carbs | Protein | Fat |
|---|---|---|---|
| Fat Loss | 40% | 35% | 25% |
| Maintenance | 50% | 25% | 25% |
| Muscle Gain | 45% | 30% | 25% |
Role of Each Macronutrient
- Carbohydrates: Your body's primary fuel source. Powers your brain and muscles during exercise.
- Protein: Builds and repairs muscle tissue, supports immunity, and keeps you feeling full.
- Fat: Supports hormone production, brain health, and absorption of fat-soluble vitamins.
💡 Tip: Tracking your macros for even just 2–3 weeks can be eye-opening. Many people discover they eat far more carbs and far less protein than they think.
⚠️ For informational purposes only. Not medical or nutritional advice.