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Macro Calculator
Calculate your ideal protein, carb, and fat targets based on your goals.
Frequently Asked Questions
What are macronutrients?+
The three main energy-providing nutrients: carbohydrates (4 kcal/g), protein (4 kcal/g), fat (9 kcal/g). They supply energy and building blocks for metabolism and tissues.
What macro split do nutrition bodies recommend?+
Roughly carbs > 50 % of energy, fat ~30 %, protein ~15 %, per most national dietary guidelines. These values apply to healthy adults with normal activity.
How much protein for muscle building?+
1.6–2.2 g protein per kg body weight/day per ISSN recommendation. More than that provides no additional muscle-building effect.
Which macros for fat loss?+
A higher protein intake (1.8–2.4 g/kg) preserves muscle mass during a deficit. Carbs and fat are reduced per preference. The overall calorie deficit matters most.
Is low-carb or low-fat better?+
Studies (DIETFITS 2018) show no significant difference in weight loss between low-carb and low-fat diets at matched calorie deficits. Personal preference decides.
How precisely do I need to track macros?+
Competitive athletes track within 5 g. For general health, approximation is enough. Tracking 4–6 weeks builds long-term portion sense.
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Calculate Macronutrients: How to Split Protein, Carbs & Fat
7 min