1
Enter Stats
Input age, weight, height, and activity level.
Macro Nutrient Calculator
Calculate your daily protein, carbs, and fat targets
calories
Tip: Use the TDEE Calculator to determine your calorie goal
Pro Tip
Standard macro split for maintenance: 30% protein, 35% carbs, 35% fat. Adjust based on goals: higher protein for muscle gain, lower carbs for fat loss.
How to Use the Macro Calculator
2
Set Goal
Choose maintain, lose weight, or gain muscle.
3
Get Macros
Receive personalized protein, carbs, and fat targets.
Macronutrient Balance
Macros (protein, carbohydrates, fats) provide energy and building blocks. Balancing macros optimizes body composition, performance, and health outcomes.
Frequently Asked Questions
Macros are protein, carbohydrates, and fats - the three main nutrients providing calories and essential functions.
0.8-1g per pound of body weight for active individuals. 1-1.2g for muscle building, 0.6-0.8g for sedentary.