Macro Nutrients Calculator
Macro Nutrients Calculator
Calculate your optimal macronutrient distribution for your fitness goals
Calculate Your Macros
kg
cm
years
Sedentary
Light
Moderate
Active
Very Active
Your Macro Breakdown
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Daily Calories
--
Protein
-- g
--
Carbs
-- g
--
Fats
-- g
Macros
Protein
Carbs
Fats
Enter your details to calculate your optimal macronutrient distribution
Protein
Builds and repairs muscles, supports immune function
Carbohydrates
Primary energy source for brain and muscles
Macronutrient Guidelines
| Goal | Protein | Carbs | Fats | Focus |
|---|---|---|---|---|
| Weight Loss | 30-35% | 35-40% | 25-30% | High protein, moderate carbs |
| Maintenance | 25-30% | 45-50% | 25-30% | Balanced approach |
| Muscle Gain | 25-30% | 45-55% | 20-25% | Higher carbs for energy |
| Athletic Performance | 20-25% | 55-60% | 20-25% | High carb fueling |
Understanding Macros
Macronutrients are the nutrients your body needs in large amounts to function properly. Tracking your macros helps ensure you're getting the right balance for your fitness goals.
Key benefits of proper macro balance:
- Optimizes energy levels and performance
- Supports muscle growth and recovery
- Helps maintain healthy body composition
- Improves metabolic health and hormone balance
- Provides essential nutrients for overall health