Macro Calculator
Calculate your optimal macronutrient intake (protein, carbs, fats) based on your goals - weight loss, muscle gain, or maintenance.
Medical Disclaimer
This calculator provides general estimates for informational purposes only and does not constitute medical advice. Results should not be used for diagnosis or treatment decisions. Always consult a qualified healthcare professional or registered dietitian before making changes to your diet, exercise, or health routine.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are protein, carbohydrates, and fats - the three main nutrients that provide energy (calories) and are needed in large amounts.
What macro ratio is best for weight loss?
A common weight loss ratio is 40% protein, 30% carbs, 30% fat. Higher protein helps preserve muscle while in a calorie deficit.
How much protein do I need to build muscle?
For muscle building, aim for 1.6-2.2g of protein per kg of body weight daily, combined with strength training and adequate calories.
Should I track macros or just calories?
Tracking macros ensures balanced nutrition and can improve body composition. Calorie tracking alone may miss nutritional quality.
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