Macro Calculator
Calculate daily protein, carbs, and fat grams for your calorie target.
Protein
150g
600 cal (30%)
Carbs
200g
800 cal (40%)
Fat
67g
600 cal (30%)
What Are Macronutrients?
Protein (4 cal/g) builds and repairs muscle, supports immune function, and promotes satiety. Carbohydrates (4 cal/g) are your body's primary energy source, especially important for high-intensity exercise. Fat (9 cal/g) is essential for hormone production, absorption of fat-soluble vitamins (A, D, E, K), and long-lasting satiety.
Choosing Your Macro Split
There is no single "best" macro split for everyone. General guidance: building muscle benefits from higher protein (30-35%), endurance sports from higher carbs (50-60%), and weight loss from higher protein to preserve muscle mass. The ketogenic diet aims for metabolic ketosis with under 50g of carbs per day. The best diet is ultimately the one you can maintain consistently.
Use our calorie calculator to determine your daily calorie target first, then distribute those calories here.