Macronutrient Calculator
Discover the ideal distribution of proteins, carbohydrates, and fats
Take your results to the next level
Track your progress, log your workouts, and get personalized AI plans — all in your pocket.
🎯 About the Macro Calculator
Understand how macronutrient distribution works
What are macronutrients?
Macronutrients (or "macros") are the three main nutritional components of your diet:
Proteins
4 kcal/gEssential for muscle building, recovery, and tissue maintenance. Sources include meats, eggs, dairy, and legumes.
Carbohydrates
4 kcal/gThe body's main source of energy. Found in grains, fruits, vegetables, and processed foods.
Fats
9 kcal/gImportant for vitamin absorption, hormone production, and energy. Found in oils, nuts, avocado, and animal fats.
Macro Distributions
Balanced
Ideal balanced distribution for most people, providing adequate nutrients for overall health and body composition.
Low Carb
Moderate carbohydrate reduction, can help with weight loss and appetite control.
Ketogenic
Very low in carbohydrates, induces ketosis. Popular for rapid weight loss, but requires adaptation.
High Carb
Ideal for athletes and very active people, provides abundant energy for intense workouts.
How to use the calculator
Enter your calories
Use our calorie calculator if needed
Choose the distribution
Select a preset or customize
View your results
Get your macros in grams
How we calculate your macros
Example with 2000 daily kcal:
| Macro | % of Total | Calories | Conversion | Grams |
|---|---|---|---|---|
| 🥩 Proteins | 30% | 600 kcal | ÷ 4 | 150g |
| 🍞 Carbohydrates | 40% | 800 kcal | ÷ 4 | 200g |
| 🥜 Fats | 30% | 600 kcal | ÷ 9 | 67g |
Protein and carbohydrates = 4 cal/g | Fat = 9 cal/g
💡 Tips for Better Results
Be Consistent
Consistency is more important than perfection. Maintain your macros for at least 2-3 weeks before adjusting.
Weigh Your Food
Use a kitchen scale for greater accuracy. Visual estimates can have errors of 20-50%.
Use an App
Apps like MyFitnessPal make daily tracking easier. Set your calculated macros here as your goal.
Prioritize Protein
Always hit your protein target first. It's the most important macro for body composition.
📚 Learn More About Nutrition
Discover advanced strategies to optimize your diet