Macro Calculator
Get personalized macronutrient targets based on your weight, goals, and preferred diet style.
FAQ
Macros (macronutrients) are the three main nutrient categories: protein, carbohydrates, and fat. Each provides calories (4, 4, and 9 per gram respectively) and plays different roles in the body.
Protein is set based on body weight and goals (typically 1.6-2.2g/kg for athletes). Fat is set at 20-35% of calories. Remaining calories are filled with carbohydrates.
Tracking macros is useful for specific goals like body recomposition or athletic performance. For general health, focusing on whole foods and adequate protein is simpler and often sufficient.
About this test
The macro calculator determines your optimal daily intake of protein, carbohydrates, and fat based on your goals. Whether you are cutting, bulking, or maintaining, proper macro balance supports your objectives.
How It Works
Based on your TDEE and goal (lose fat, build muscle, maintain), the calculator sets protein targets for your body weight, then distributes remaining calories between carbs and fat.
Macro Basics
Protein builds and repairs tissue (especially muscle). Carbohydrates fuel activity and brain function. Fat supports hormones, cell membranes, and nutrient absorption. All three are essential.
Tips
- Hit your protein target first — it is the most important macro for body composition
- Adjust carb/fat ratio to your preference — both approaches work
- Weigh food with a kitchen scale for accuracy