🥕 Macro Calculator
Get your personalized daily protein, carbs, and fat targets based on your calorie needs and fitness goals. Supports weight loss, maintenance, and muscle gain.
Understanding Macronutrients
Macronutrients are the three main nutrients your body needs in large amounts. Each macro provides a specific number of calories per gram:
| Macronutrient | Calories/gram | Primary Function |
|---|---|---|
| Protein | 4 cal/g | Muscle repair, enzymes, hormones |
| Carbohydrates | 4 cal/g | Energy, brain function, exercise fuel |
| Fat | 9 cal/g | Hormones, cell membranes, nutrient absorption |
Macro Splits by Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 40% | 30% | 30% |
| Maintenance | 30% | 40% | 30% |
| Muscle Gain | 30% | 45% | 25% |
| Keto | 20% | 5% | 75% |
Tips for Hitting Your Macros
- Prioritize protein — It's the hardest macro to overconsume and the most important for body composition
- Plan meals around protein sources — chicken, fish, eggs, Greek yogurt, tofu, legumes
- Be flexible — Being within 5-10g of each target is perfectly fine
- Track for 2-4 weeks — You'll develop an intuition for portion sizes over time
Frequently Asked Questions
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Together they make up all the calories in your diet.
For most active adults, 0.7-1g of protein per pound of body weight is recommended. For muscle gain, aim for the higher end (1g/lb). For sedentary adults, 0.36g/lb is the minimum RDA.
A 40/30/30 (protein/carbs/fat) split is effective for weight loss. Higher protein preserves muscle while in a calorie deficit. However, the best split is one you can stick to consistently.
IIFYM (If It Fits Your Macros) is a flexible dieting approach where you can eat any foods as long as you hit your daily macro targets. It focuses on macronutrient balance rather than restricting specific food groups.
Keto (very low carb, high fat) can be effective for weight loss but is restrictive and hard to sustain. It works by putting your body into ketosis, where it burns fat for fuel. Consult a healthcare provider before starting keto.
No. Being within 5-10g of your targets is sufficient for most goals. Consistency matters more than perfection. Focus on hitting your protein target first, then distribute the rest between carbs and fat.