Macro Calculator
Calculate your optimal daily macronutrient intake based on your body metrics, activity level, and fitness goals.
Your Details
Your Daily Targets
Suggested Meal Breakdown
Based on 3 main meals and 2 snacks per day.
Understanding Your Macros
Tracking macronutrients is one of the most effective ways to reach your fitness goals, whether you're looking to lose fat, build muscle, or maintain your current physique. While counting calories dictates how much weight you lose or gain, tracking macros dictates what kind of weight you lose or gain (fat vs. muscle).
The Three Macronutrients
Protein
Essential for building and repairing muscle tissue. It's also highly satiating, meaning it keeps you feeling full longer. (4 calories per gram)
Carbohydrates
Your body's primary and preferred energy source. Crucial for fueling intense workouts and brain function. (4 calories per gram)
Fats
Vital for hormone production, nutrient absorption, and joint health. They are the most calorie-dense macronutrient. (9 calories per gram)