Macro Calculator
Break down your daily calories into the optimal ratio of protein, carbohydrates, and fat based on your fitness goal — whether you want to lose weight, maintain, or gain muscle.
How to Use
Enter your total daily calorie target (use our Calorie Calculator if you are unsure) and select your goal — lose weight, maintain weight, or gain muscle. Click Calculate Macros to see your recommended daily intake of protein, carbohydrates, and fat in both grams and calories, along with a visual breakdown.
How It Works
Protein: 1g = 4 calories
Carbohydrates: 1g = 4 calories
Fat: 1g = 9 calories
Different goals require different macronutrient ratios. For weight loss, a higher protein ratio (40%) helps preserve muscle mass while in a calorie deficit. For maintenance, a balanced 30/40/30 split provides steady energy. For muscle gain, a higher carb ratio (45%) fuels intense training and supports recovery. These are starting points — you may adjust based on individual response and preferences.