Macro Calculator
Calculate protein, carbs, and fats
Formula
Protein & Carbs: 4 cal/gram
Fat: 9 cal/gram
Common splits: 30/40/30 or 40/40/20 (P/C/F)
Macro Splits by Goal
| Goal | P/C/F |
|---|---|
| Weight Loss | 40/30/30 |
| Muscle Gain | 30/45/25 |
| Maintenance | 30/40/30 |
| Keto | 20/5/75 |
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Complete Guide to Macro Calculator
Macronutrients ("macros") are the three nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays essential roles in your body, and the balance between them affects your energy, body composition, and overall health.
Understanding Each Macro
Protein (4 cal/g): Essential for muscle repair and growth, hormone production, immune function. Aim for 1.6-2.2g per kg bodyweight for muscle building, 1.2-1.6g for general fitness.
Carbohydrates (4 cal/g): Your body's preferred energy source, especially for high-intensity exercise. Includes sugars, starches, and fiber. Focus on complex carbs from whole grains, vegetables, and fruits.
Fat (9 cal/g): Essential for hormone production, vitamin absorption, brain function. Include healthy fats from nuts, avocados, olive oil, and fatty fish. Minimum intake: 0.5g per kg bodyweight.
Choosing Your Macro Split
There's no perfect ratio for everyone. Your ideal split depends on your goals, activity level, and preferences:
- Weight Loss: Higher protein (30-40%) helps preserve muscle and increases satiety. Moderate carbs and fat.
- Muscle Gain: Adequate protein (25-35%) plus sufficient carbs to fuel workouts and recovery.
- Endurance Athletes: Higher carbs (45-65%) for sustained energy.
- General Health: Balanced approach with adequate protein and mostly whole food sources.
Tracking Macros vs. Calories
Tracking macros automatically tracks calories since macros determine your calorie intake. The advantage of macro tracking is ensuring adequate protein and balanced nutrition while in a deficit or surplus.
Frequently Asked Questions
Macros (macronutrients) are protein, carbohydrates, and fat - the three nutrients that provide calories and energy. Tracking macros means monitoring your intake of each to optimize nutrition for your goals.
A higher protein ratio (30-40%) helps preserve muscle and increases satiety during a calorie deficit. Common splits: 40/30/30 or 35/35/30 (P/C/F). The best ratio is one you can sustain consistently.
No. Aim to be within 5-10g of your targets. Protein is the most important to hit consistently. Being flexible with carbs and fat (as long as total calories are right) makes dieting more sustainable.
IIFYM is flexible dieting - you can eat any foods as long as you hit your macro targets. While this offers dietary freedom, it's best to get 80%+ of your food from whole, nutrient-dense sources for micronutrients and fiber.
For active individuals: 1.6-2.2g per kg bodyweight. For general health: 0.8-1.2g per kg. Higher protein helps with muscle retention during weight loss and muscle building during a surplus.
No. Carbs don't inherently cause weight gain - excess calories do. Carbs fuel your workouts and brain. The key is total calorie balance. Low-carb diets work for some people, but they're not necessary for fat loss.
At least 0.5g per kg bodyweight (about 20-25% of calories) to support hormone production, including testosterone and estrogen. Very low-fat diets can disrupt hormones and cause deficiencies in fat-soluble vitamins.
Use apps like MyFitnessPal, Cronometer, or MacroFactor. Weigh food with a kitchen scale for accuracy. Log everything you eat. Most people underestimate intake when guessing, so measuring matters initially.