Macro Calculator

Macronutrients are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps ensure you get the right balance for your goals while meeting calorie targets.

For most active people, 0.7-1g per pound of body weight is sufficient. Athletes and those building muscle may need 1-1.2g per pound. Sedentary individuals can often maintain with 0.36g per pound. This calculator adjusts based on your goals.

A higher protein ratio (30-40%) helps preserve muscle while losing fat. Moderate carbs (30-40%) provide energy, while healthy fats (25-35%) support hormones. The key is maintaining a calorie deficit while getting adequate protein.

Tracking calories works for weight management, but tracking macros optimizes body composition. Hitting protein targets helps build/preserve muscle. Balancing carbs and fats affects energy, satiety, and hormones. Macros matter more for specific fitness goals.

The ketogenic diet typically uses 70-75% fat, 20% protein, and 5% carbs (usually under 20-50g carbs daily). This extreme low-carb approach forces your body to burn fat for fuel (ketosis). It's effective for some but difficult to maintain.

This calculator uses the Mifflin-St Jeor equation, which is accurate for most people within 10%. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use these numbers as a starting point and adjust based on results.