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Optimize your nutrition with our macro calculator. Get personalized recommendations for protein, carbohydrates, and fats based on your goals, whether it's weight loss, muscle gain, or athletic performance.
Enter your details to calculate personalized macro recommendations
Macronutrients—protein, carbohydrates, and fats—are the foundation of your diet and provide all your energy. While total calories determine weight change, your macro distribution affects body composition, performance, satiety, and health. The optimal macro split varies based on your goals, activity level, and personal preferences.
Our macro calculator provides science-based recommendations tailored to your specific goal. For fat loss, we prioritize protein to preserve muscle mass while in a calorie deficit. For muscle gain, we ensure adequate protein for growth while providing surplus calories. Each macronutrient serves specific functions: protein builds and repairs tissue, carbs fuel activity and recovery, and fats support hormones and vitamin absorption.
Protein is the priority macro—aim for 0.8-1.2 grams per pound of body weight, with higher amounts during fat loss or muscle building. Carbohydrates fuel high-intensity exercise and support recovery; active individuals need more. Healthy fats (minimum 0.3g per pound) support hormone production, including testosterone. The remaining calories can be distributed between carbs and fats based on preference and performance.
Don't stress about hitting exact percentages daily. Focus on consistent protein intake and total calories, letting carbs and fats vary naturally. Many successful approaches exist—from low-carb to high-carb—so find what makes you feel and perform best while achieving your goals.
For general health, 0.8-1g per pound of body weight. For muscle building or fat loss, aim for 1-1.2g per pound. Athletes may benefit from up to 1.4g per pound. Higher protein helps preserve muscle during diets and increases satiety.
It depends on your activity level and preferences. If you do intense training (weightlifting, HIIT, sports), you'll perform better with more carbs. Sedentary individuals can do well with lower carbs. Test both and see what makes you feel and perform best.
Yes! These are starting points. As long as you hit protein minimums (muscle preservation) and fat minimums (hormones), you can adjust carbs vs fats based on energy levels, performance, and preference. Track results and refine over time.