Macronutrient Calculator
Macronutrients — protein, carbohydrates, and fat — are the three main nutrients your body needs in large amounts to function properly. Balancing them correctly is essential for energy, muscle building, fat loss, and overall health.
This calculator splits your daily calorie intake into grams and calories per macro based on your goal. Choose from preset ratios for cutting, maintaining, or bulking, or enter custom percentages for a tailored approach.
How it works
Protein: 4 calories per gram. Carbohydrates: 4 calories per gram. Fat: 9 calories per gram. Each macro's calories = total calories × (macro percentage / 100). Grams = macro calories / calories per gram.
Use cases
- Planning meals around specific macro targets
- Adjusting diet for cutting, maintaining, or bulking phases
- Tracking protein intake for muscle building
- Balancing fat and carbs for sustained energy