Macro Calculator
Calculate Your Macros
Enter your daily calorie target and select a macro split to see your protein, carb, and fat goals in grams.
Frequently Asked Questions
What is the best macro ratio?
Common splits: balanced (40/30/30), low-carb (25/35/40), high-protein (40/40/20). The best ratio depends on your goals.
How do I count macros?
Track your daily intake of protein, carbs, and fat in grams. Each gram of protein/carbs = 4 calories, fat = 9 calories.
What macros should I eat to lose weight?
A higher protein ratio (30-40%) helps preserve muscle during weight loss. Reduce carbs or fat to create a calorie deficit.