Macro Calculator
Find your daily protein, carb, and fat targets to reach your fitness goals.
Recommended Splits
| Goal | P / C / F |
|---|---|
| Fat Loss | 40 / 30 / 30 |
| Maintenance | 30 / 40 / 30 |
| Muscle Gain | 30 / 45 / 25 |
| Keto | 25 / 5 / 70 |
- Protein: 4 cal per gram
- Carbohydrates: 4 cal per gram
- Fat: 9 cal per gram
FAQs
Macros (macronutrients) are the three main nutrient categories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps you optimize nutrition for specific fitness goals.
Research suggests 0.7–1g of protein per pound of body weight (1.6–2.2g/kg) for muscle building. Higher intakes don't provide additional benefit but aren't harmful for healthy people.
It depends on your goal. For fat loss: 40% protein / 30% carbs / 30% fat. For muscle gain: 30% protein / 45% carbs / 25% fat. For general health: 25% protein / 50% carbs / 25% fat. These are starting points, not rigid rules.