Macro Calculator
Calculate your daily protein, carbs, and fat targets based on your calorie goal and preferred diet split. Macros determine not just how much you eat, but the quality of your nutrition.
100Protein (g)400 kcal
250Carbs (g)1000 kcal
67Fat (g)603 kcal
Disclaimer: All calorie and nutrition estimates are for informational and educational purposes only. They are not a substitute for professional medical or dietary advice. Consult a healthcare provider before making significant changes to your diet.
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Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main nutrients that provide energy: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Balancing these helps you reach your fitness and health goals more effectively than counting calories alone.
What is the best macro split?
It depends on your goal. A balanced split (20% protein, 50% carbs, 30% fat) works for most people. For muscle gain, try high protein (30/40/30). For fat loss, some prefer low carb (30/25/45). Experiment and see what works for your body.
Do I need to track macros exactly?
No. Getting within 10-15g of your targets is sufficient for most people. Consistency over time matters more than daily precision.