Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets
Use our Calorie Calculator to determine your daily calorie needs
Custom Macro Percentages
Percentages must total 100%
Your Macro Targets
These are general recommendations. Individual needs may vary based on training intensity, body composition, and personal goals. Consult with a registered dietitian for personalized advice.
Understanding Macronutrients
Macronutrients (protein, carbohydrates, and fat) are nutrients your body needs in large amounts. Each plays a distinct role in health and performance.
Protein (4 calories per gram)
Builds and repairs tissue, supports immune function, and helps preserve muscle mass. The International Society of Sports Nutrition recommends 1.4-2.0 g/kg for athletes and active individuals.
Carbohydrates (4 calories per gram)
Primary energy source for high-intensity exercise and brain function. Complex carbohydrates provide sustained energy and important fiber. The USDA Dietary Guidelines recommend 45-65% of calories from carbohydrates.
Fat (9 calories per gram)
Supports hormone production, nutrient absorption, and provides sustained energy. Focus on unsaturated fats and omega-3 fatty acids. The NIH recommends 20-35% of calories from fat.
Sources: International Society of Sports Nutrition; USDA Dietary Guidelines for Americans; NIH Dietary Reference Intakes
Frequently Asked Questions
How do I choose the right goal?
Choose Muscle Gain if you're focused on building muscle mass, Fat Loss if you're trying to lose weight while preserving muscle, or Balanced for general health and maintenance. Use Custom if you have specific preferences or requirements.
Can I adjust the preset ratios?
Yes, select "Custom Ratios" to adjust each macronutrient percentage individually. The percentages must total 100%. This is useful if you have specific dietary needs or preferences.
Why are there different ratios for different goals?
Higher protein supports muscle building and preservation during fat loss. Higher carbs provide energy for intense training and muscle growth. The optimal ratio depends on your training intensity, body composition goals, and personal response.
Do I need to hit these numbers exactly?
These are targets to aim for, not strict requirements. Getting within 5-10g of your targets is generally sufficient. Consistency over time matters more than daily perfection. Focus on whole foods and overall balance.
Should I adjust macros on rest days?
Some people reduce carbohydrates slightly on rest days since activity is lower. However, maintaining consistent macros can be simpler and equally effective. Experiment to see what works best for your goals and preferences.
How often should I recalculate my macros?
Recalculate every 4-8 weeks as your weight and goals change. If you're gaining or losing weight as intended, you may not need to adjust. If progress stalls, reassess your calorie intake and macro distribution.