Macro Calculator
Calculate your daily protein, carbs, and fat needs
How we calculate your macros
Macro distribution is calculated based on your calorie intake, body weight, and goal. Protein is set to 1.6–2.2 g per kg of body weight depending on your goal — higher for weight loss to preserve muscle mass, and for muscle building to support growth. Fat is set to 25–30% of calories, with a minimum of 0.8 g/kg for hormonal health. The remaining calories are allocated to carbohydrates.
What your result means
Your protein target ensures you preserve or build muscle mass. Fat is essential for hormones, cell function, and absorption of fat-soluble vitamins. Carbohydrates provide energy for workouts and daily activities. These numbers are a solid starting point — adjust based on how your body responds, training intensity, and personal preferences.
Frequently Asked Questions
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