Macro Calculator (Protein/Carbs/Fat)

How It Works

Macronutrients are the three calorie-providing nutrients your body needs in large amounts: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). The right macro split depends on your goals. A balanced 30/40/30 split works for general health. High protein (40/30/30) is good for muscle building and preserving lean mass during a cut. Low carb (35/20/45) can help with insulin sensitivity and satiety. Keto (30/5/65) puts your body into ketosis to burn fat for fuel. The key principle is that your total calories determine whether you gain or lose weight, while your macro split influences body composition, energy levels, and how you feel throughout the day.