Macro Calculator

Calculate the perfect macronutrient ratio for your fitness goals - carbs, protein, and fats

Calculate Macro Guide

Calculate Your Daily Macros

Get the perfect quantity of carbs, protein, and fats based on your specific goals

Complete Guide to Macronutrients

Carbohydrates

4 calories per gram

  • Primary energy source for the body
  • Essential for proper brain function
  • Improves workout performance
  • Stores muscle glycogen
Protein

4 calories per gram

  • Muscle building and repair
  • Creates enzymes and hormones
  • Provides feeling of fullness
  • Boosts metabolism
Fats

9 calories per gram

  • Essential for hormone production
  • Helps with vitamin absorption
  • Cell membrane structure
  • Long-term energy storage

Goal-based Macro Ratios

Goal Protein Carbs Fats Best For
Fat Loss 35-40% 25-35% 25-35% While maintaining muscle mass
Muscle Gain 25-30% 40-50% 20-30% Lean muscle building
Maintenance 20-25% 45-50% 25-30% General health and fitness
Keto 20-25% 5-10% 70-75% Rapid fat loss
Important Notes
  • These calculations are estimates - individual needs may vary
  • Consult a nutritionist in case of medical conditions
  • Adjust macros gradually, avoid sudden changes
  • Focus on whole foods over supplements
  • Hydration is equally important