Macro Calculator
Calculate macronutrient ratio (protein, carbs, fats) for diet goals. Get personalized macro split for weight loss, muscle gain, or maintenance with calorie and gram breakdown.
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Enter Your Information
Your Macro Targets
Daily Calories
2508 cal
Protein
188g
30%
752 cal
Carbs
251g
40%
1003 cal
Fat
84g
30%
752 cal
Fiber
35g
Water
2.3L
Meal Distribution
Breakfast (25%)
Cal: 627 | P: 47g | C: 63g | F: 21g
Lunch (35%)
Cal: 878 | P: 66g | C: 88g | F: 29g
Dinner (35%)
Cal: 878 | P: 66g | C: 88g | F: 29g
Snacks (5%)
Cal: 125 | P: 9g | C: 13g | F: 4g
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Understanding Macronutrients
Macronutrients are the foundation of your diet. Getting the right balance helps you reach your fitness and health goals effectively.
The Three Macros
- Protein (4 cal/g): Builds and repairs muscle, supports metabolism
- Carbohydrates (4 cal/g): Primary energy source, fuels workouts
- Fat (9 cal/g): Hormone production, nutrient absorption, energy
Tracking Tips
- Use a food scale for accuracy
- Track consistently for 2-4 weeks
- Focus on whole, nutrient-dense foods
- Meal prep to hit targets easier
- Be flexible - perfection isn't required
Frequently Asked Questions
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