Macro Calculator
Calculate your optimal macronutrient distribution (protein, carbs, fat) based on your goals.
Calculate Your Macros
Enter your information to get personalized macronutrient recommendations
Understanding Macronutrients
Protein (4 cal/g)
Essential for muscle building, repair, and maintenance. Also helps with satiety.
Sources: Meat, fish, eggs, dairy, legumes, nuts
Carbohydrates (4 cal/g)
Primary energy source for your body and brain. Important for exercise performance.
Sources: Grains, fruits, vegetables, legumes
Fat (9 cal/g)
Essential for hormone production, vitamin absorption, and cell function.
Sources: Oils, nuts, seeds, avocado, fatty fish