Macro Calculator
NEWCalculate protein, fat, and carbs in grams by goal (muscle/loss/maintain/performance) with per-meal breakdown for 3 or 4 meals.
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How to use
- 1Enter: goal,weight(kg),calories (e.g. muscle,80,2400)
- 2Goals: muscle / loss / maintain / performance
- 3Get protein/fat/carb in grams + per-meal breakdown
Frequently Asked Questions — Macro Calculator
What are macros?+
Macros (macronutrients) are protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g) — the three nutrients that provide energy.
What macro split should I use for weight loss?+
For weight loss, a higher protein ratio helps preserve muscle: 40% protein, 30% fat, 30% carbs is common. Protein: 1.8–2.4g per kg of bodyweight.