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Macro Calculator

Calculate your daily macronutrient targets (protein, carbs, fat) based on your calorie goals and diet style.

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Calorie Target

Daily Macros

2,000cal/day

Protein (30%)

150g

600 cal

Carbs (35%)

175g

700 cal

Fat (35%)

78g

700 cal

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How to Use Macro Calculator

  1. 1

    Enter calories

    Enter your daily calorie target (use our TDEE Calculator to find it).

  2. 2

    Choose diet style

    Select from Balanced, Low Carb, Keto, or High Protein presets.

  3. 3

    View macros

    See grams and calories for protein, carbs, and fat with a visual breakdown.

Frequently Asked Questions

Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps optimize body composition and performance.

Balanced (30/35/35) works for most people. Low Carb helps with insulin sensitivity. Keto (very low carb) can help with fat loss but requires strict adherence. High Protein supports muscle building and recovery.

For general fitness, aim for 0.8-1g per pound of bodyweight. For muscle building, 1-1.2g per pound. Protein is essential for muscle repair, immune function, and satiety.

While a calorie is a unit of energy regardless of source, macronutrient composition affects hormones, satiety, and body composition. Protein has a higher thermic effect, meaning your body burns more calories digesting it.