Free Health Tool

Macro Calculator

Calculate your perfect daily protein, carbs, and fat targets. Tailored to your body, activity level, and fitness goals.

yrs
cm
kg
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target calories per day
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g/day
Protein
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g/day
Carbs
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g/day
Fat
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Macro Split

Protein 30%
Carbs 40%
Fat 30%

⚡ Quick Macro Presets

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Calorie Calculator
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Protein Intake Calculator
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BMI Calculator
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Body Fat Calculator

What Are Macronutrients?

Macronutrients (macros) are the three main energy-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Together they make up the total calories in your diet.

Tracking macros is more precise than calorie counting alone because it ensures you're eating enough protein to preserve muscle, enough carbs for energy, and enough fat for hormonal health — not just hitting a calorie number.

Which Diet Ratio is Best?

There is no single "best" macro ratio — the ideal split depends on your goals, preferences, and health status. A balanced 30/40/30 (protein/carbs/fat) works well for most people.

For fat loss: Higher protein (35–40%) preserves muscle during a deficit. For muscle building: Adequate carbs fuel training and recovery. For athletes: Higher carbs (50–60%) support endurance performance.

Frequently Asked Questions

Do I need to hit my macros exactly every day? ▼
No. Weekly averages matter more than daily precision. Aim to hit your targets most days, but don't stress about small deviations. Protein is the most important macro to track consistently, as it directly affects muscle preservation and satiety.
What is "flexible dieting" or IIFYM? ▼
"If It Fits Your Macros" (IIFYM) is the principle that you can eat any foods as long as you hit your daily macro targets. It offers flexibility and reduces the psychological burden of "good" and "bad" foods, while still achieving body composition goals.
Should I track net carbs or total carbs? ▼
For most people, tracking total carbs is simpler and sufficient. Net carbs (total carbs minus fiber) are used primarily in ketogenic dieting, where fiber is excluded because it doesn't significantly raise blood sugar or affect ketosis.
⚕️ Medical Disclaimer: Macro targets are estimates based on population averages and may not account for individual metabolic differences. Consult a registered dietitian for personalized nutrition advice, especially if you have diabetes, kidney disease, or other health conditions.