Macronutrient Calculator
Calculate protein, carbs, and fat targets for your diet
Your Daily Macros
How to Use
- Enter your daily calorie target (use the Calorie Calculator if needed).
- Select the diet type that best matches your nutrition approach.
- Click 'Calculate Macros' to see your protein, carbs, and fat targets.
- Use the progress bars to visualize the macro distribution.
- Track your daily food intake to hit these macro targets.
About Macronutrients
What are Macronutrients?
Macronutrients are the three main categories of nutrients that provide energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Unlike micronutrients (vitamins and minerals), macronutrients are needed in large quantities. Balancing macros properly supports body composition, energy levels, and overall health.
Diet Type Ratios
Balanced: 30% protein, 40% carbs, 30% fat — suitable for general health. Low-carb: 40% protein, 20% carbs, 40% fat — reduces insulin spikes. High-protein: 40% protein, 30% carbs, 30% fat — ideal for muscle building. Keto: 25% protein, 5% carbs, 70% fat — induces ketosis. Vegan: 20% protein, 55% carbs, 25% fat — plant-based focus.
Protein Importance
Protein is essential for muscle repair and growth, enzyme production, immune function, and satiety. The general recommendation is 1.6–2.2 g/kg body weight for those who exercise regularly. Higher protein intake (2.2–3.1 g/kg) during calorie restriction helps preserve lean muscle mass while losing fat.
Carbs and Fats
Carbohydrates are the body's preferred energy source, especially during high-intensity exercise. Complex carbs (whole grains, legumes) are preferred over simple sugars. Dietary fats are essential for hormone production, vitamin absorption, and brain function. Focus on unsaturated fats from nuts, avocados, and olive oil.
Key Features
- Supports 5 popular diet approaches with optimized macro ratios
- Visual progress bars for macro distribution
- Calculates grams and calories for each macro
- Easy to use alongside calorie calculator