📌 Overview

Split your daily calorie target into protein, carbohydrate and fat grams based on your goal, with balanced, low-carb and high-protein presets.

🥗 Macro Calculator

Split your daily calorie target into protein, carbohydrate and fat grams based on your goal, with balanced, low-carb and high-protein presets.

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📖 Deep Dive: Macro Calculator

What are macronutrients

Macronutrients (often called macros) are the three energy-providing nutrients: protein, carbohydrate, and fat. Their calorie densities are: protein 4 kcal/g, carb 4 kcal/g, fat 9 kcal/g.

Common ratio plans

  • Balanced (30/40/30): good for most people's daily maintenance.
  • Low carb (35/25/40): for those with lower insulin sensitivity or who prefer high-fat diets.
  • High protein (40/35/25): for strength training or fat loss while preserving muscle.
  • High carb (25/55/20): for endurance athletes and high-volume training.

    • A conversion example

    Daily target 2000 kcal at 30/40/30: protein 600 kcal divided by 4 = 150g; carb 800 kcal divided by 4 = 200g; fat 600 kcal divided by 9 is about 67g.

    Execution tips

  • Hit protein first; it most affects satiety and muscle retention.
  • Fat should not stay below 20% of calories long term, or hormones suffer.
  • Ratios need not be exact daily; a weekly average is fine.
  • This tool is for reference; people with specific conditions should follow medical advice.