Macro Calculator – Calculate Protein, Carbs & Fats
Calculate your optimal macronutrient ratios. Find the perfect split of Protein, Carbs, and Fats for you.
Your Details
Results
Balanced (Differs by Goal)
Recommended for sustainable lifestyle change.
30% P / 35% F / 35% C
Low Carb (Fat Loss)
Best for controlling insulin and appetite.
40% P / 40% F / 20% C
High Carb (Athlete)
Fuel for endurance and high-volume training.
30% P / 20% F / 50% C
What Are Macros?
Macronutrients are the nutrients your body needs in large amounts. Each plays a unique role:
- Protein (4 cal/g): Builds and repairs tissue (muscle, skin, hair). Essential for satiety.
- Carbohydrates (4 cal/g): The body's primary energy source. Fuel for your brain and muscles.
- Fats (9 cal/g): Vital for hormone production, brain health, and nutrient absorption.
Customizing Your Split
There is no "one size fits all" split.
- Weight Loss: Higher protein (40%+) helps preserve muscle while in a calorie deficit. Low carb often helps with hunger.
- Muscle Gain: Modern bodybuilders often favor Higher Carb (50%+) to fuel intense workouts while keeping protein moderate or high.
- Endurance: Marathon runners need High Carb (60%+) for glycogen storage.
Flexible Dieting (IIFYM)
"If It Fits Your Macros"(IIFYM) is a diet philosophy that calories are king. It suggests you can eat any food (pizza, ice cream) as long as it fits into your daily macro targets. While true for weight loss, food quality still matters for health and micronutrients.
What Next?
Start tracking today using these targets.
Frequently Asked Questions
What is the best macro split for weight loss?
For most people, a 'Balanced' split (30% Protein, 35% Fat, 35% Carbs) or 'Low Carb' split (40% Protein, 40% Fat, 20% Carbs) works best for controlling appetite and preserving muscle.
Should I hit my macros exactly?
It's impossible to be perfect. Aim to be within +/- 5-10 grams of your daily targets. Consistency over time is more important than daily perfection.
Does alcohol count towards macros?
Alcohol is a separate macronutrient (7 calories per gram) but provides no nutritional value. You should track it as 'Carbs' or 'Fats' (approx 1 beer = 150 calories = ~37g carbs) to account for the calories.
Build Your Perfect Diet
Macros give you the flexibility to eat foods you love while reaching your goals.
Browse Diet Plans