🥗 Macro Calculator
Calculate your daily macronutrient breakdown based on calories and fitness goals. Choose from balanced, low carb, high protein, or keto presets.
Macro Breakdown
Macro Nutrient Calculator
This calculator breaks down your daily calorie intake into three macronutrients — protein, carbohydrates, and fat — based on a selected preset ratio. You can adjust your base calories and select a goal (maintain, lose, or gain) to see the adjusted macro targets.
Macro Split Presets
- Balanced (30/40/30): Good for general health and maintenance. Moderate protein, higher carbs for energy, moderate fat.
- Low Carb (40/30/30): Higher protein, reduced carbs. Popular for fat loss while preserving muscle.
- High Protein (40/30/30): Same as low carb — prioritizes protein for muscle building and satiety.
- Keto (5/25/70): Very low carb, high fat. Designed for ketosis.
Frequently Asked Questions
What are macronutrients?
Macronutrients (macros) are the three main types of nutrients that provide energy: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Your body needs all three in varying amounts for optimal health, muscle repair, and energy production.
How much protein do I need per day?
The general recommendation is 0.8g per kg of body weight for sedentary adults. For active individuals, 1.2–2.0g per kg is often recommended. Athletes and those in a calorie deficit may benefit from even higher intake (1.6–2.2g per kg) to preserve muscle mass.
What is the keto diet?
The ketogenic (keto) diet is a very low-carb, high-fat diet. Typically it involves consuming 5% of calories from carbs, 25% from protein, and 70% from fat. This puts the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates.
Can I customize the macro percentages?
This calculator provides preset splits for convenience. For a custom split, use the results as a starting point and manually adjust. A registered dietitian can help you determine the optimal macro ratio for your specific needs and health conditions.
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