Macros Calculator
Calories determine if you lose weight. Macros determine what you lose. Find the perfect balance of Protein, Carbs, and Fats to sculpt your ideal physique.
Daily Calories
Beyond Calorie Counting
Eating 2,000 calories of donuts produces a very different body composition than eating 2,000 calories of chicken and rice. While total energy balance controls weight, Macronutrients control body composition (muscle vs fat) and hormonal health.
Our Macros Calculator helps you refine your diet by breaking down your calories into the "Big 3" nutrients, tailored specifically to your body type and activity level.
The Big Three
Every calorie you eat comes from one of these three sources (or Alcohol, which is the 4th macro).
Protein (4 cal/g)
Purpose: Build & Repair.
Essential for muscle growth, immune function, and keeping you full (satiety).
Carbs (4 cal/g)
Purpose: Fast Energy.
The body's preferred fuel source for high-intensity exercise (lifting, sprinting).
Fats (9 cal/g)
Purpose: Hormones & Health.
Crucial for brain function, hormone production (testosterone/estrogen), and absorbing vitamins.
Choosing a Macro Split
There is no "magic" ratio, but different goals require different splits:
- Balanced (40P / 40C / 20F): A great starting point for most people. High protein for muscle, enough carbs for energy.
- Low Carb / Keto (30P / 10C / 60F): Good for people who are sedentary or insulin resistant. Forces the body to burn fat for fuel.
- High Carb / Endurance (25P / 55C / 20F): Best for marathon runners or cyclists who need massive glycogen stores.
cutting (Fat Loss)
When eating fewer calories, protein becomes critical. You need more protein when dieting to prevent your body from eating its own muscle tissue for energy.
Bulking (Muscle Gain)
Once you hit your protein threshold (~1g per lb of bodyweight), added calories are best spent on Carbs to fuel harder workouts.
Keto Adaptation
To enter Ketosis, you must drastically restrict carbs (often <50g). This calculator helps you see exactly what that looks like in gram limits.
Frequently Asked Questions
Does timing matter?
For 95% of people, total daily intake is what matters. Nutrient timing (eating protein right after a workout) has a very small effect compared to just hitting your daily numbers.
What about alcohol?
Alcohol is the 4th macro, carrying 7 calories per gram. It has no nutritional value and halts fat burning. If you drink, you typically have to reduce carbs or fats elsewhere to "fit" the calories.
Should I count veggies?
Green leafy vegetables are so low calorie that many people don't track them. However, starchy veggies (potatoes, corn) and fruits are carb-dense and definitely count towards your Macros.
Medical Disclaimer
This tool is for fitness education. Individuals with kidney issues, diabetes, or metabolic disorders should consult a dietitian before changing their macro intake.
Data Privacy
We do not store your diet data. This tool runs entirely in your browser.