Macro Calculator

Macros (macronutrients) are protein, carbohydrates, and fat — the three nutrients that provide calories. Protein and carbs have 4 calories/gram; fat has 9 calories/gram. Tracking macros ensures you hit calorie goals while meeting nutritional needs for your specific goal (muscle gain, fat loss, performance).

For general health: 0.8g per kg body weight. For muscle building: 1.6–2.2g per kg. For fat loss while preserving muscle: 1.8–2.5g per kg. Higher protein keeps you full and preserves muscle during a calorie deficit.

Research shows any macro split can produce weight loss if calories are controlled. High protein helps preserve muscle (30–40%). Many find reducing carbs helps with satiety. A typical starting point: 30% protein, 35% carbs, 35% fat. Adjust based on preferences and results.

Keto is very low carb (under 5% or ~20–50g/day) to induce ketosis. Low-carb typically allows 20–30% carbs (~100–150g/day). Keto is more restrictive but some people find it helps control hunger. Both can be effective for weight loss.

Calories are the primary driver of weight change. Macros matter more for body composition (muscle vs. fat), athletic performance, and satiety. If you're new to tracking, start with just calories. Add macro tracking once you've established the calorie habit.