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Macro Calculator
Calculate Your Ideal Macronutrient Ratios

Professional macro calculator to determine your optimal protein, carbohydrates, and fat intake. Get personalized macronutrient targets based on your goals, whether it is building muscle, losing fat, or maintaining weight.

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Understanding Macronutrients

Learn about the three macronutrients and how they fuel your body.

What are Macros?
Macronutrients are the three main nutrients that provide energy: protein (4 cal/g), carbohydrates (4 cal/g), and fats (9 cal/g). Balancing them is key to achieving your goals.
Protein
Essential for muscle building, repair, and immune function. Aim for 0.7-1g per pound of body weight, especially when active or in a calorie deficit.
Carbohydrates
Your body is primary energy source. Choose complex carbs like whole grains, fruits, and vegetables for sustained energy and fiber.
Fats
Essential for hormone production, nutrient absorption, and brain health. Focus on healthy fats from nuts, avocados, olive oil, and fatty fish.
Flexible Dieting
Counting macros allows flexibility in food choices while meeting nutrition goals. No foods are off-limits if they fit your daily targets.
Tracking Tips
Use a food scale for accuracy. Log meals consistently. Prepare meals in advance. Allow some flexibility for sustainability.

Popular Macro Ratios by Goal

Fat Loss

  • • Protein: 40% of calories
  • • Carbs: 30% of calories
  • • Fat: 30% of calories
  • • Higher protein preserves muscle
  • • Moderate carbs for energy

Muscle Building

  • • Protein: 30% of calories
  • • Carbs: 50% of calories
  • • Fat: 20% of calories
  • • High carbs fuel workouts
  • • Adequate protein for growth

Maintenance

  • • Protein: 25-30% of calories
  • • Carbs: 45-50% of calories
  • • Fat: 25-30% of calories
  • • Balanced for overall health
  • • Flexible and sustainable

Note: These are starting points. Adjust based on how your body responds and your preferences.

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