Macros (macronutrients) are the three main nutrients: carbohydrates (4 cal/g), protein (4 cal/g), and fat (9 cal/g). They make up all the calories you eat.

How much protein do I need?

0.8g/kg body weight for sedentary adults. Athletes: 1.4-2.0g/kg. People building muscle: 1.6-2.2g/kg.

Macro Calculator

Calculate your daily carbohydrate, protein, and fat targets based on your calorie goal and fitness goal.

Goal

Weight (lbs)

Activity Level

Macro Split

What Are Macros?

Macronutrients are the nutrients that provide calories: Carbohydrates (4 cal/g), Protein (4 cal/g), Fat (9 cal/g). Your macro split determines what proportion of each you eat.

Common Macro Splits

Balanced (40/30/30): Good general-purpose split
Low Carb (25/40/35): Better for fat loss and blood sugar control
High Carb (50/25/25): Ideal for endurance athletes and high-intensity training
Keto (5/35/60): Very low carb, high fat for ketone production

Protein: The Most Important Macro

Protein is the most satiating macro and essential for muscle repair. Target: 1.6-2.2g/kg body weight for muscle building, 1.2-1.6g/kg for weight loss to preserve muscle mass.

Pre- vs Post-Workout Nutrition

Before workout: 0.5g carbs/lb body weight 1-2 hours before
After workout: 20-40g protein within 2 hours post-workout

Daily Macro Targets

Daily Calories

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Carbohydrates

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Protein

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Fat

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Carbs (grams)

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Protein (grams)

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Fat (grams)

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