Macro Calculator

How it works

Protein scales with body weight (1.6–2.2 g/kg depending on goal). Fat sits at 20–30% of calories. Carbs fill the remaining calories: (total kcal − protein kcal − fat kcal) ÷ 4. Each gram of protein and carbs = 4 kcal; each gram of fat = 9 kcal.

Frequently asked

How much protein should I eat per day?

For most active adults, 1.6–2.2 g per kg of body weight. Higher end if cutting or training hard for muscle, lower end if sedentary.

What ratio of carbs to fat is best?

Both are valid fuels. Most lifters do well with 40–50% carbs, 25–30% fat. Lower-carb diets bump fat higher; endurance athletes push carbs higher.

Do macros really matter or just calories?

Calories drive weight change; macros drive body composition. Eating enough protein while in a deficit preserves muscle, which is the main reason people track macros.