Free Tool
Macro Calculator
Calculate your optimal protein, carbohydrate, and fat intake based on your body composition and goals.
Macro Calculator
Understanding Macronutrients
Carbohydrates
Primary energy source for your body and brain. Essential for high-intensity exercise.
4 kcal/g
Protein
Building blocks for muscle, enzymes, and hormones. Critical for recovery and muscle growth.
4 kcal/g
Fats
Essential for hormone production, vitamin absorption, and brain function.
9 kcal/g
Recommended Macro Ratios by Goal
Weight Loss
Carbs: 40%
Protein: 30%
Fat: 30%
Maintenance
Carbs: 50%
Protein: 25%
Fat: 25%
Muscle Gain
Carbs: 45%
Protein: 30%
Fat: 25%