Macro Calculator
Protein, Carbs & Fat Targets
Calculate daily macronutrient targets with multiple preset splits for your fitness goals.
Free Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your body, activity level, and goals.
Enter your details to calculate daily macro targets
What are Macronutrients?
Macronutrients are the three primary nutrients your body needs in large quantities: protein, carbohydrates, and fat. Each macro plays a unique role in your body and provides a different amount of energy per gram.
The Three Macronutrients
Protein (4 cal/g): Builds and repairs muscle, supports immune function, enzymes, and hormones. Found in meat, fish, eggs, dairy, legumes, and tofu. Carbohydrates (4 cal/g): Your body's primary energy source. Fuels the brain, muscles, and central nervous system. Found in grains, fruits, vegetables, and legumes. Fat (9 cal/g): Supports hormone production, nutrient absorption, cell structure, and brain function. Found in oils, nuts, avocado, fatty fish, and dairy.
Macro Split Guide
Medical Disclaimer
This macro calculator provides estimates for informational purposes only. Individual nutritional needs vary. Consult a registered dietitian or healthcare provider before making significant dietary changes, especially if you have medical conditions.