Macro Calculator

What are macros?

Macronutrients (macros) are the three main categories of nutrients that provide calories: protein, carbohydrates, and fat. Each plays a distinct role — protein builds and repairs muscle tissue, carbohydrates are your body's primary energy source, and fat supports hormone production and fat-soluble vitamin absorption.

Which split is right for me?

The standard split (25/50/25) works well for most people maintaining weight with moderate activity. If you're trying to build muscle or preserve lean mass while cutting, a high-protein split (35/35/30) is better supported by the research. Low-carb diets can be effective for fat loss but aren't superior to standard diets when calories are matched. Keto (5% carbs) is a specific metabolic approach — consult a dietitian before starting.

Protein yields 4 kcal/g, carbs yield 4 kcal/g, and fat yields 9 kcal/g.