Health & Fitness
Macro Calculator
Calculate your daily macronutrient needs — protein, carbs, and fat in grams.
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What is Macro Calculator?
A macro calculator determines your optimal daily intake of protein, carbohydrates, and fat in grams based on your calorie target and fitness goals. Proper macronutrient balance is critical for muscle building, fat loss, athletic performance, and overall health.
How to Use
- Enter your daily calorie target (or calculate it first using the calorie calculator)
- Select your goal: weight loss, maintenance, muscle gain, or custom
- Choose a macro ratio or use the recommended split
- View your daily targets in grams for protein, carbs, and fat
Frequently Asked Questions
- What is a good macro ratio for weight loss?
- A common starting point is 40% protein, 30% carbs, 30% fat. Higher protein helps preserve muscle mass during a caloric deficit while keeping you satiated.
- How many grams of protein do I need per day?
- For active individuals, 0.7-1g per pound of body weight is recommended. For sedentary adults, 0.36g per pound is the minimum. Athletes and those building muscle benefit from the higher end.
- Do macros matter if I'm in a calorie deficit?
- Yes. Even in a deficit, adequate protein prevents muscle loss. Sufficient fat supports hormones. The right carb level fuels your activity. It's not just about total calories.