Free Calculator
🥗 Macro Calculator
Calculate your ideal daily protein, carbohydrates, and fat based on your calorie goal and fitness target.
Enter your calorie goal and tap
Calculate My Macros
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calories per day
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Protein/meal
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Carbs/meal
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Fat/meal
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What Are Macronutrients?
Macronutrients — or "macros" — are the three main categories of nutrients that provide your body with energy: protein, carbohydrates, and fat. Every food you eat contains some combination of these three macros, and each plays a distinct role in your body.
Macro Ratios by Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Lose Weight | 30–35% | 35–40% | 25–30% |
| Maintain Weight | 25–30% | 40–45% | 25–30% |
| Gain Muscle | 30–35% | 40–50% | 20–25% |
| Low Carb | 30–35% | 20–25% | 40–45% |
| Keto | 20–25% | 5–10% | 65–75% |
Role of Each Macro
- Protein (4 kcal/g): Builds and repairs muscles, supports immune function, keeps you feeling full longer.
- Carbohydrates (4 kcal/g): Primary energy source for the brain and muscles, fuels exercise performance.
- Fat (9 kcal/g): Supports hormone production, absorbs fat-soluble vitamins, protects organs, provides long-lasting energy.
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Important: Macro ratios are general guidelines. Individual needs vary significantly based on body composition, medical conditions, and specific health goals. Always consult a registered dietitian for a personalized macro plan, especially if you have a medical condition.
Frequently Asked Questions
How much protein do I actually need per day?
For most sedentary adults, 0.8g of protein per kg of body weight is the minimum recommended intake. For people who exercise regularly or want to build muscle, 1.4–2.0g per kg is more appropriate. Athletes in intense training may need up to 2.2g per kg.
Are carbs bad for weight loss?
No — carbohydrates are not inherently bad. Weight loss comes down to total calorie balance, not any single macronutrient. However, some people find it easier to reduce calories by cutting refined carbs (white bread, sugary foods) while keeping protein and healthy fats higher.
What is keto and who is it for?
The ketogenic diet is a very low-carb, high-fat diet that puts the body into a metabolic state called ketosis, where fat is burned as the primary fuel. It has evidence for weight loss and certain medical conditions. However, it is not suitable for everyone and should be followed under medical supervision, especially for people with diabetes.
Do I need to track macros every day?
Not necessarily. Tracking macros can be useful for learning about the nutritional content of foods and establishing healthy habits. However, many people maintain a healthy weight without tracking — by focusing on whole foods, adequate protein, and appropriate portion sizes.