Macro Calculator
Calculate your ideal daily protein, carbohydrate, and fat targets — personalized to your calorie goal and fitness objective.
Understanding macronutrients
Macronutrients — protein, carbohydrates, and fat — are the three main sources of energy in food. Each plays a distinct role in the body, and getting the right balance for your goals can significantly affect your performance, body composition, and energy levels.
Protein (4 kcal/g)
Protein is essential for building and repairing muscle tissue, supporting immune function, and producing enzymes and hormones. For most active adults, a target of 1.6–2.2g per kg of body weight is sufficient for muscle building or preservation.
Carbohydrates (4 kcal/g)
Carbohydrates are the body's preferred fuel source, especially for high-intensity exercise. Not all carbs are equal — fiber-rich whole grains, vegetables, and legumes are far preferable to refined sugars and processed starches.
Fat (9 kcal/g)
Dietary fat is essential for hormone production, vitamin absorption (A, D, E, K), and brain health. The focus should be on unsaturated fats (olive oil, nuts, avocado) while minimizing trans fats.