Macro Calculator

What Are Macronutrients?

Macronutrients (macros) are the three main nutrient categories your body needs in large amounts: protein, carbohydrates, and fat. Each plays a different role in your body and provides a different amount of energy per gram.

• Protein (4 kcal/g): Builds and repairs muscle, supports immune function
• Carbohydrates (4 kcal/g): Your body's primary energy source, fuels brain and muscles
• Fat (9 kcal/g): Supports hormone production, nutrient absorption, and cell health

Choosing the Right Macro Split

The ideal macronutrient ratio depends on your goals:

• Balanced (30/40/30): Good starting point for general health and moderate weight loss
• High Protein (40/30/30): Best for muscle building and preserving lean mass during weight loss
• Low Carb (30/20/50): Can help with fat loss and blood sugar management
• High Carb (30/50/20): Ideal for endurance athletes and high-intensity training

Need help hitting your macros? Create a free Foodplaner account to get meal plans tailored to your macro targets. Also check your daily calorie needs first.