Macro Calculator
Calculate your ideal protein, carbohydrate, and fat intake based on your calorie target and training style. Choose from preset splits or create your own custom macro ratios.
Ready to Calculate
Fill out the form on the left and click "Calculate Macros" to see your personalized macro breakdown.
Macro Calculator Guide
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a unique role in fueling your body, building muscle, and supporting overall health. Tracking macros helps you optimize your nutrition for your specific goals.
Understanding Macronutrients
Protein (4 cal/g): Essential for muscle repair, immune function, and satiety. Athletes typically need 1.6-2.4g per kg of body weight daily.
Carbohydrates (4 cal/g): Your body's preferred fuel source for high-intensity exercise. Stored as glycogen in muscles and liver for quick energy.
Fat (9 cal/g): Critical for hormone production, vitamin absorption, and brain health. Should not drop below 20% of total calories for most people.
Choosing the Right Preset
Bodybuilding Cut: Higher protein preserves muscle during a calorie deficit. Moderate carbs maintain training performance.
Bodybuilding Bulk: Higher carbs fuel intense training and recovery. Adequate protein supports new muscle growth.
Powerlifting: Balanced protein with higher carbs to support strength training and recovery between heavy sessions.
Endurance: Very high carbs maximize glycogen stores for long-duration activities like running or cycling.
Balanced: A solid starting point for general fitness and health maintenance.
Remember: These are starting points. Track your intake and adjust based on your progress, energy levels, and how you feel during training. Individual needs vary based on genetics, training volume, and metabolic adaptation.