Nutrition
Macro Calculator
Calculate your ideal distribution of protein, carbohydrates and fat based on your TDEE and goal.
Goal
Target calories
— kcal
Protein
—
g/day
—%
Carbs
—
g/day
—%
Fat
—
g/day
—%
ProteinCarbsFat
What are macronutrients?
Macronutrients are the three main nutrient groups: protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g). Their optimal distribution varies by training goal and individual metabolism.
How are they calculated?
Protein is set by body weight (1.8–2.4 g/kg), fat as a percentage of total calories (20–30%), and the remaining calories are allocated to carbohydrates.
Formula
Protein = weight(kg) × factor · Fat = TDEE × % · Carbs = remaining kcal ÷ 4⚠️ Limitations
Percentages are guidelines. Exact needs depend on sport type, genetics and dietary preferences.
FAQ
How much protein do I need per day?
Between 1.6 and 2.2 g per kg of body weight is the recommended range for most active people.
Are carbohydrates bad?
No. Carbohydrates are the primary fuel for high-intensity exercise and the brain.
Do I need to track macros every day?
Not necessarily. Tracking for 2–4 weeks is usually enough to learn portion sizes intuitively.
What is the difference between macro tracking and calorie counting?
Macro tracking adds nutrient distribution, which influences body composition beyond total weight.