Macro Calculator
Calculate protein, carbs & fat daily split
How to Use
Enter your stats
Input age, gender, height, weight, and activity level.
Set your goal
Choose to maintain, lose, or gain weight.
Select diet type
Choose balanced, high-protein, low-carb, or keto ratios.
View macro targets
See daily grams and calories for protein, carbs, and fat.
Frequently Asked Questions
What are macros?
Macronutrients are protein, carbohydrates, and fat - the three main nutrients that provide calories. Each serves different functions in the body.
What is the best macro ratio?
It depends on your goals. Balanced (30/40/30) works for general health. High-protein (40/30/30) helps muscle building. Keto (25/5/70) emphasizes fat for ketosis.
How much protein do I need?
Generally 0.8-1g per pound of body weight for active individuals. Athletes and those building muscle may need 1-1.2g per pound.
Do macros matter more than calories?
Calories determine weight change; macros determine body composition and energy. Both matter for optimal health and fitness results.
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