Macro Calculator
Calculate your daily macronutrient targets (protein, carbohydrates, and fat) based on your goals, body weight, and activity level. Supports standard, keto, and high-protein diets.
Custom Ratio (must total 100%)
Protein
30%
Carbs
40%
Fat
30%
Frequently asked
questions
Macronutrients (macros) are the three main nutrient categories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps ensure you get the right balance for your fitness goals.
For general health, 0.8 g per kg of body weight is the minimum. For muscle building or weight loss, 1.6–2.2 g per kg (0.7–1.0 g per lb) is commonly recommended. Athletes may need more.
The ketogenic diet is typically 70–75% fat, 20–25% protein, and 5–10% carbohydrates (usually under 50g net carbs/day). This forces the body into ketosis, burning fat for fuel instead of glucose.