Macro Calculator
Calculate your optimal protein, carbs, and fat for any fitness goal
Macro Calculator
Calculate your optimal protein, carbs, and fat for any fitness goal
What Are Macros?
Macronutrients (macros) are the three main nutrients that provide calories: protein, carbohydrates, and fat. Each plays a unique role in your body, and the right balance depends on your fitness goals.
Role of Each Macro
- Protein: Builds and repairs muscle, keeps you full, has the highest thermic effect (burns calories during digestion).
- Fat: Essential for hormones, brain function, and nutrient absorption. Don't go too low.
- Carbohydrates: Primary energy source for intense exercise and brain function. Adjust based on activity level.
Adjusting Your Macros
Start with these targets and adjust based on results. If losing muscle, increase protein. If low energy during workouts, increase carbs. If constantly hungry, try more protein and fat with fewer carbs.