Macro Calculator
Calculate your optimal macronutrient distribution (protein, carbohydrates, fat) based on your calorie target, activity level, and goals.
Use our Calorie Calculator if you don't know your target
Macronutrients ("macros") are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides calories and serves essential functions in your body.
Protein
4 cal/gram
Builds muscle, repairs tissue, supports immune function
Carbs
4 cal/gram
Primary energy source, fuels exercise and brain
Fat
9 cal/gram
Hormone production, vitamin absorption, satiety
Fat Loss
High protein preserves muscle during calorie deficit
Muscle Gain
High protein + carbs for training fuel and recovery
General Health
Balanced approach for overall wellness
Protein needs vary by activity level and goals:
- • Sedentary adults: 0.8g per kg bodyweight (0.36g per lb)
- • Active individuals: 1.2-1.6g per kg (0.5-0.7g per lb)
- • Muscle building: 1.6-2.2g per kg (0.7-1g per lb)
- • Fat loss: 1.8-2.7g per kg (0.8-1.2g per lb) to preserve muscle
Evidence: Research shows higher protein intake (1.6-2.2g/kg) optimizes muscle protein synthesis and preserves lean mass during calorie restriction.
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Disclaimer
Macro recommendations are estimates. Individual needs vary. Consult registered dietitians for personalized nutrition plans, especially if you have medical conditions.