Macronutrient Calculator
Calculate how much protein, carbs, and fat you should eat each day.
Calculate Your Macros
Your Daily Macros
Carbohydrates—
Protein—
Fat—
How macros are calculated
Macronutrients are protein, carbs, and fat. Each provides different calories per gram: protein (4 cal/g), carbs (4 cal/g), fat (9 cal/g).
Calculation steps:
1. Choose a macro ratio (e.g., 40% carbs, 30% protein, 30% fat)
2. Multiply total calories by each percentage
3. Divide by calories per gram (4 for carbs/protein, 9 for fat)
Example (2000 cal, 40/30/30):
Carbs: 2000 × 0.40 ÷ 4 = 200g
Protein: 2000 × 0.30 ÷ 4 = 150g
Fat: 2000 × 0.30 ÷ 9 = 67g
1. Choose a macro ratio (e.g., 40% carbs, 30% protein, 30% fat)
2. Multiply total calories by each percentage
3. Divide by calories per gram (4 for carbs/protein, 9 for fat)
Example (2000 cal, 40/30/30):
Carbs: 2000 × 0.40 ÷ 4 = 200g
Protein: 2000 × 0.30 ÷ 4 = 150g
Fat: 2000 × 0.30 ÷ 9 = 67g
FAQs
What are macronutrients?
Macros are protein, carbs, and fat – the three main nutrients your body needs in large amounts.
Which macro ratio is best?
It depends on your goal. Balanced (40/30/30) works for most people. Athletes need more carbs or protein.
Do I need to track macros or just calories?
For weight loss, calories matter most. For muscle building or performance, macros help too.
How much protein do I need?
0.8-1g per kg of body weight for average people. 1.6-2.2g per kg for muscle building.
Are carbs bad for weight loss?
No! Carbs don't cause weight gain – eating too many calories does. Carbs give you energy.