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Our macro calculator determines your optimal daily intake of protein, carbohydrates, and fat based on your stats and fitness goals. Whether you're cutting, bulking, or maintaining, get personalized macro targets to reach your goals.

What Are Macros?

Macros (macronutrients) are the three main nutrients that provide calories:

• Protein: 4 calories per gram - builds and repairs muscle
• Carbohydrates: 4 calories per gram - primary energy source
• Fat: 9 calories per gram - hormone production, nutrient absorption

Goal-Based Splits

• Fat Loss: Higher protein (30-35%), moderate carbs (35-40%), lower fat (25-30%)
• Maintenance: Balanced split - protein (25-30%), carbs (45-50%), fat (20-25%)
• Muscle Gain: High protein (30%), high carbs (45-50%), moderate fat (20-25%)

Calculating Your Macros

1. Calculate TDEE (Total Daily Energy Expenditure)
2. Set calorie target based on goal (deficit for fat loss, surplus for muscle gain)
3. Distribute calories across protein, carbs, and fat
4. Convert calories to grams using calorie-per-gram values

Tips for Success

• Prioritize protein to preserve/build muscle
• Adjust carbs and fat based on preference and activity level
• Track food intake to ensure you're hitting targets
• Re-calculate every 4-6 weeks as your weight changes

Related Health Calculators

Calculate your daily calorie needs with our calorie calculator. Track body composition with the body fat calculator and BMI calculator.