Macro Calculator – Calculate Protein, Carbs & Fats

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.