Macro Calculator
Get your daily macronutrient targets based on your goals.
Ad
Protein
Carbs
Fat
Protein
Carbohydrates
Fat
Ad
Frequently Asked Questions
What are macros?
Macronutrients: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). They make up all the calories in food.
How much protein do I need?
General: 0.8g per lb of body weight. Active/athletes: 1.0-1.2g per lb. During weight loss, higher protein helps preserve muscle.
Are carbs bad for you?
No. Carbs are your body's preferred energy source. Focus on quality carbs (whole grains, fruits, vegetables) rather than eliminating them.
How do I track macros?
Use an app like MyFitnessPal or Cronometer. Weigh food with a kitchen scale for accuracy. Focus on hitting protein first, then balance carbs and fat.
Should I adjust macros on workout days?
Some people eat more carbs on training days and less on rest days. For most people, keeping macros consistent daily is simpler and equally effective.