Macro Calculator
Calculate your optimal macronutrient breakdown for your fitness goals
Personal Information
Macro Functions
Protein (4 cal/g)
Builds and repairs muscle tissue, supports immune function, and provides satiety
Carbohydrates (4 cal/g)
Primary energy source for brain and muscles, especially during high-intensity exercise
Fats (9 cal/g)
Essential for hormone production, vitamin absorption, and long-term energy storage
Fiber
Supports digestive health, helps control blood sugar, and promotes satiety
Diet Type Guidelines
Balanced Diet
25% protein, 45% carbs, 30% fats - suitable for general health and fitness
High Protein
35% protein, 35% carbs, 30% fats - ideal for muscle building and fat loss
Low Carb
30% protein, 20% carbs, 50% fats - effective for weight loss and blood sugar control
Ketogenic
25% protein, 5% carbs, 70% fats - promotes ketosis for rapid fat loss