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Macro Calculator

Plan balanced macronutrient ratios

Calculate Your Macros

Daily Calories

If you don't know this, use our Calorie Calculator first

Primary Goal

Activity Level

Body Weight (kg)

For protein calculations

Body Fat %

For accuracy

Macro Distribution by Goal

Balanced Nutrition

Protein: 25% | Carbs: 45% | Fat: 30%

General health and maintenance

Muscle Gain

Protein: 30% | Carbs: 40% | Fat: 30%

Building lean muscle mass

Fat Loss

Protein: 40% | Carbs: 25% | Fat: 35%

Preserving muscle while losing fat

Athletic Performance

Protein: 25% | Carbs: 50% | Fat: 25%

Optimizing training performance

Ketogenic Diet

Protein: 25% | Carbs: 5% | Fat: 70%

Very low carb, high fat

Macro Basics

• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fat: 9 calories per gram
• Adjust based on your response

How this is calculated

Splits daily calories into protein, carbohydrate and fat by the ratio for your goal (4 kcal/g protein and carbs, 9 kcal/g fat).

Estimates for planning, not professional advice. What changed and when →

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