Macronutrient Calculator

Find the perfect balance of protein, carbs, and fats to fuel your body and achieve your fitness goals, whether you aim to lose fat, build muscle, or maintain your weight.

Calculate Your Daily Macros

Daily Calories (TDEE) *

Your Goal *

Weight (Optional)

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What Are Macronutrients?

Macronutrients, or "macros," are the three main nutrient groups your body needs in large quantities for energy and optimal health. Balancing them is crucial for achieving specific fitness outcomes.

Protein: The building block of muscle. Essential for repair, growth, and hormone production.
Carbohydrates: The body's primary fuel source, providing the energy needed for workouts and daily activities.
Fats: Crucial for hormone regulation, brain function, and absorbing essential vitamins.

Typical Macro Ratios by Goal

Goal	Protein	Carbs	Fat
Weight Loss	40%	30%	30%
Maintenance	30%	40%	30%
Muscle Gain	30%	50%	20%

Disclaimer: This calculator provides a general guideline. For personalized nutrition planning, consult a registered dietitian or certified nutritionist.

Why Track Macros?

Build Muscle

Ensures adequate protein intake for muscle repair and growth.

Lose Fat

High protein helps with satiety, making it easier to stay in a deficit.

Optimize Energy

Balances carbs and fats for sustained energy throughout the day.