Macronutrient Calculator
Calculate your daily protein, carbohydrate, and fat needs for your health goals.
What is a Macronutrient Calculator?
This calculator helps you set daily targets for protein, carbs, and fat based on your calorie needs and health goals.
This calculator helps you set daily targets for protein, carbs, and fat based on your calorie needs and health goals.
How to Calculate Your Macros
- Protein: 4 kcal per gram
- Carbohydrates: 4 kcal per gram
- Fat: 9 kcal per gram
Example: For 2000 kcal/day, 30% protein, 40% carbs, 30% fat:
Protein: 2000 × 0.3 ÷ 4 = 150g
Carbs: 2000 × 0.4 ÷ 4 = 200g
Fat: 2000 × 0.3 ÷ 9 ≈ 67g
Best Practices for Setting Macros
- Use higher protein for weight loss or muscle gain.
- Balance carbs and fat to your preference and energy needs.
- Adjust macros as your goals or activity level change.
- Consult a registered dietitian for personalized advice.
Frequently Asked Questions about Macros
Macronutrients are protein, carbohydrates, and fats—nutrients your body needs in large amounts for energy and health.
Choose a ratio based on your goal: balanced for general health, higher protein for weight loss, higher carbs for muscle gain, or customize as needed.
Yes, use the custom option to set your own macro percentages for any diet style.