🥩 Macro Calculator
Estimate your daily protein, carbohydrate, and fat targets from your calorie goal.
What are macros?
Macronutrients, commonly called macros, are protein, carbohydrates, and dietary fat. They provide the energy and nutrients your body needs.
How are macros calculated?
Protein and carbohydrates provide about 4 calories per gram, while fat provides about 9 calories per gram. This calculator converts your selected calorie percentages into estimated grams of each macronutrient.
Why track macros?
Tracking macros can help you organize your nutrition around goals such as weight loss, muscle gain, or maintaining your current weight.
Understanding Macronutrients
Macronutrients, commonly called macros, are protein, carbohydrates, and dietary fat. They provide calories and play different roles in the body.
How are macros calculated?
Protein and carbohydrates provide about 4 calories per gram, while fat provides about 9 calories per gram. This calculator converts your selected calorie percentages into estimated daily grams.
Why track macros?
Tracking macros can help you organize your nutrition around goals such as weight loss, muscle gain, or maintaining your current weight.
Frequently Asked Questions
How much protein should I eat per day?
Protein needs vary based on body size, activity level, and goals. A higher-protein diet can help support muscle maintenance and may improve fullness.
How many carbs should I eat per day?
Carbohydrate needs vary depending on calorie intake, activity level, and personal goals. Your remaining calories after protein and fat are assigned to carbohydrates in this calculator.
How much fat should I eat per day?
Dietary fat is an important source of energy and supports normal body functions. Your target depends on your overall calorie intake and chosen macro distribution.
What are the 3 macronutrients?
The three macronutrients are protein, carbohydrates, and fat. Together they make up the majority of the calories in food.