Nutrition
Macro Calculator — Protein, Carbs & Fat
Get personalized macronutrient targets based on your body stats and goal.
Your Details
How Macro Ratios Work
Macronutrients — protein, carbohydrates, and fat — are the three main energy-providing nutrients. Each serves distinct roles in body composition and performance.
Macro Calorie Values
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Recommended Macro Ratios by Goal
- Cutting (fat loss): 40% protein / 30% carbs / 30% fat
- Maintenance: 30% protein / 40% carbs / 30% fat
- Bulking (muscle gain): 25% protein / 50% carbs / 25% fat
Why Protein Is King
Protein is the most important macro for body composition. It preserves muscle during a cut, builds new tissue during a bulk, and has the highest thermic effect (~25–30% of calories burned digesting it). Aim for 1.6–2.2g per kg of bodyweight for most athletes.
Pro Tip: Use our Water Intake Calculator alongside your macros — higher protein intake requires more hydration.