Calculate your daily protein, carbs, and fat needs for weight loss, maintenance, or muscle gain. Get optimal macro ratios for your fitness goals.
Macros (macronutrients) are the three main nutrients your body needs: protein, carbohydrates, and fat. The right macro ratio helps you achieve your fitness goals, whether it's weight loss, maintenance, or muscle gain.
Enter your daily calorie target and select your goal. The calculator will provide the optimal grams of protein, carbs, and fat per day.
Macros are protein, carbohydrates, and fat. They provide energy and are essential for health and fitness.
Use our TDEE calculator to estimate your daily calorie needs based on your BMR and activity level.
Yes, advanced users can adjust macro ratios based on personal preference or dietary needs.
Yes, the right macro balance helps preserve muscle, support metabolism, and optimize fat loss.