Macronutrient Calculator

Follow these steps to calculate your macros:

1. Enter your daily calorie target (use a TDEE or calorie calculator if you do not know yours).
2. Select your primary goal: maintenance, weight loss, muscle gain, or keto.
3. Choose your protein preference based on your activity level and goals.
4. Enter your current body weight in pounds.

The calculator will display your daily targets for protein, carbs, and fat in both grams and calories, along with the percentage breakdown.

A macronutrient calculator helps you determine the ideal daily breakdown of protein, carbohydrates, and fat based on your calorie target and fitness goals. Rather than just counting total calories, tracking macros ensures that you are fueling your body with the right balance of nutrients.

Different goals require different macro ratios. Someone aiming for muscle gain needs more protein and carbs to fuel workouts and recovery, while someone on a ketogenic diet prioritizes fat intake and minimizes carbs. This calculator adjusts your macro split based on your selected goal and protein preference.

Macronutrient calories per gram:

• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fat: 9 calories per gram

The calculator first determines your protein target using the higher of two methods: (1) your goal-based percentage of total calories, or (2) your protein preference multiplied by body weight. Remaining calories are then divided between carbs and fat according to your goal ratio.

Example 1 (Maintenance): 2,000 cal target, 160 lbs, moderate protein (0.8g/lb): Protein = 128g (512 cal), Carbs = 198g (792 cal), Fat = 77g (696 cal).

Example 2 (Keto): 2,000 cal target, 160 lbs: Protein = 128g (512 cal), Carbs = 19g (74 cal), Fat = 157g (1,414 cal).