Macro Calculator

Calculate your daily macronutrient needs for carbs, protein, and fats with personalized ratios for your fitness goals

Calculate Your Daily Macronutrients

Macro Calculation Form

Your Macronutrient Results

Daily Calories

--
calories per day

Macronutrient Breakdown

🥩
Protein
--g
-- cal
--%
🍞
Carbs
--g
-- cal
--%
🥑
Fats
--g
-- cal
--%

Suggested Meal Distribution

Food Sources Recommendations

Nutrition Recommendations

About Macronutrients

Macronutrients are the nutrients your body needs in large amounts: carbohydrates, proteins, and fats. Each plays a crucial role in health, performance, and body composition.

Macronutrient Roles

  • Carbohydrates (4 cal/g): Primary energy source, fuels brain and muscles
  • Proteins (4 cal/g): Builds and repairs tissues, supports immune function
  • Fats (9 cal/g): Hormone production, vitamin absorption, energy storage

Common Macro Ratios

  • Balanced (40/30/30): 40% carbs, 30% protein, 30% fats
  • Low Carb (20/40/40): 20% carbs, 40% protein, 40% fats
  • High Carb (60/20/20): 60% carbs, 20% protein, 20% fats
  • Keto (5/25/70): 5% carbs, 25% protein, 70% fats
  • Bulking (45/30/25): 45% carbs, 30% protein, 25% fats
  • Cutting (40/40/20): 40% carbs, 40% protein, 20% fats

Protein Needs

  • Sedentary: 0.8-1.0g per kg body weight
  • Active: 1.2-1.6g per kg body weight
  • Strength Athletes: 1.6-2.2g per kg body weight
  • Endurance Athletes: 1.4-1.8g per kg body weight

Diet-Specific Considerations

  • Vegetarian/Vegan: May need 10-20% more protein due to lower digestibility
  • Keto: Very low carbs, high healthy fats, moderate protein
  • Paleo: No grains/legumes, focus on whole foods
  • Mediterranean: Emphasis on healthy fats and complex carbs