🥩 Macro Calculator
Calculate daily macronutrient needs for protein, carbs, and fats.
About Macro Calculator
Determine your optimal daily macronutrient intake for weight loss, muscle gain, or maintenance. Calculate protein, carbohydrate, and fat grams based on calorie goals, activity level, and dietary preference.
Features
- Protein, carbs, fat targets
- Multiple diet goals
- Activity level adjustment
Frequently Asked Questions
What are macronutrients?
Macronutrients are nutrients needed in large amounts: Protein (4 cal/g), Carbohydrates (4 cal/g), and Fat (9 cal/g). They provide energy and essential building blocks.
What is the best macro ratio?
Common ratios: Weight loss (40% protein, 30% carbs, 30% fat), Muscle gain (30% protein, 40% carbs, 30% fat), Maintenance (25% protein, 50% carbs, 25% fat). Adjust based on your goals.
How much protein do I need?
Sedentary: 0.8g per kg body weight. Active: 1.2-1.7g/kg. Bodybuilding: 1.6-2.2g/kg. Our calculator personalizes protein targets based on your activity and goals.