Macro Calculator

Macros, short for macronutrients, are the three main categories of nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Unlike micronutrients (vitamins and minerals), macronutrients are needed in large amounts and form the bulk of your diet. Tracking macros means monitoring the grams of each consumed daily to meet specific health or body composition goals.

There is no single universally ideal macro ratio · it depends on your goals. General dietary guidelines suggest roughly 45-65% carbohydrates, 20-35% fat, and 10-35% protein. For muscle building, higher protein targets (30-35%) are common. For fat loss, moderate protein and lower carbohydrates are often used. Keto diets invert the standard by targeting around 70% fat, 20-25% protein, and 5-10% carbohydrates.

The RDA for protein is 0.8 g per kg of body weight for sedentary adults, but this is widely considered a minimum. For active individuals, muscle building, or fat loss while preserving muscle, research supports intakes of 1.6-2.2 g per kg of body weight. For a 70 kg active person, that translates to roughly 112-154 g of protein per day. Higher intakes are generally safe for healthy individuals with adequate hydration.