Macro Calculator

Macronutrients are the three main nutrients your body needs in large quantities: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). Each serves distinct biological functions — protein builds and repairs tissue, carbohydrates fuel activity, and fat supports hormone production and nutrient absorption.

Your ideal macro ratio depends on your goals and preferences. A balanced diet typically uses 30% protein, 40% carbs, and 30% fat. Low-carb diets shift to 35% protein, 25% carbs, and 40% fat. High-protein approaches use 40% protein, 35% carbs, and 25% fat. Keto diets drastically reduce carbs to 5-10% while increasing fat to 70-75%.

Macro tracking involves logging the grams of protein, carbohydrates, and fat you consume daily. This approach is more nuanced than simple calorie counting because it ensures you are fueling your body optimally for your goals. Many people find that hitting their macro targets naturally controls calorie intake.

Your macro needs change as your body composition shifts and as you progress toward your goals. If weight loss stalls, try slightly reducing carbs or fat while keeping protein high. If you are gaining muscle, gradually increase overall calories with emphasis on protein and carbs around workouts. Reassess every 4-6 weeks.