Macro Calculator
Split your daily calories into protein, carbs, and fat based on your fitness goal. Get exact gram targets for fat loss, muscle gain, maintenance, or keto.
Why Macros Matter More Than Just Calories
Two diets can have the same calorie count but produce very different results. A 2000-calorie diet that's 40% protein will preserve more muscle during a cut than one that's 15% protein. Macronutrient balance affects body composition, satiety, energy levels, and hormonal health.
Protein has the highest thermic effect — your body burns about 20-30% of protein calories just digesting them, compared to 5-10% for carbs and 0-3% for fat. That's one reason high-protein diets tend to be more effective for fat loss even at the same calorie level.
Picking the Right Goal
For fat loss, prioritize protein to preserve muscle. For muscle gain, you need adequate carbs to fuel training and protein to build. Keto works by shifting your body to fat-based fuel — it's effective for some but hard to sustain. Don't know your daily calories yet? Start with our Calorie Calculator first, then come back here.
⚠️ Medical Disclaimer
This tool provides estimates for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making health decisions. Results may vary based on individual factors not captured by this calculator.