Macronutrient Calculator

Calculate your daily protein, carbohydrate, and fat requirements based on your calorie target and nutritional goals.

Daily Calorie Target

Macro Split Type

Understanding Macronutrients

Macronutrients provide energy and support various bodily functions:

Protein (4 cal/g)

Builds and repairs tissues, supports immune function, and helps preserve muscle mass.

Carbohydrates (4 cal/g)

Primary energy source, fuels brain and muscles, supports intense exercise.

Fats (9 cal/g)

Essential for hormone production, vitamin absorption, and cell structure.

Common Macro Splits:

Balanced: 30% protein, 40% carbs, 30% fats - good for general health
Low Carb: 40% protein, 20% carbs, 40% fats - for keto or low-carb diets
High Protein: 40% protein, 35% carbs, 25% fats - for muscle building

How to Use This Calculator

Enter your daily calorie target
Choose a preset macro split or select "Custom"
If using custom, adjust the percentages (must total 100%)
Click "Calculate Macros" to see your daily targets in grams
Use these targets to plan your meals and track nutrition

Frequently Asked Questions

What are macronutrients?

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 crucial role in your health and fitness.

What's the best macro split for weight loss?

A higher protein split (35-40%) with moderate carbs and fats works well for most people. Protein helps preserve muscle mass and increases satiety during a calorie deficit.

Should I track macros or just calories?

While calories determine weight change, tracking macros ensures you get adequate protein for muscle maintenance and proper nutrition for overall health. Start with calories, then refine with macros.

How much protein do I need per day?

General recommendations are 1.6-2.2g of protein per kg of body weight for active individuals, or 0.8-1g per kg for sedentary individuals. Athletes may need more.

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