Macro Calculator - Protein, Carbs & Fat for Your Goals
Calculate your optimal protein, carbs, and fat intake for your goals
Calculate Your Macros
For informational purposes only. Does not constitute medical or nutritional advice. Consult a healthcare professional before use.
Understanding Macronutrients
Protein
4 calories per gram
Essential for muscle repair, immune function, and hormone production. Active individuals need 1.6-2.2g per kg of body weight.
Carbohydrates
4 calories per gram
Primary energy source for your body and brain. Focus on complex carbs from whole grains, fruits, and vegetables.
Fats
9 calories per gram
Essential for hormone production, vitamin absorption, and brain health. Aim for 0.8-1g per kg of body weight.
Frequently Asked Questions
What macro ratio is best for weight loss?
For weight loss, a common effective ratio is 30% protein, 35% carbs, and 35% fat. Higher protein helps preserve muscle while losing fat.
How much protein do I need?
Most people need 1.6-2.2g of protein per kg of body weight. For muscle gain, aim for the higher end. For weight loss, higher protein helps preserve muscle mass.