Macro Calculator
Calculate your ideal macronutrient split — protein, carbs, and fat — based on your calorie goal.
Macronutrients — protein, carbohydrates, and fat — are the three main nutrients that provide your body with energy. Each gram of protein and carbs provides 4 calories, while each gram of fat provides 9 calories. The right macro split depends on your fitness goals.
For fat loss, a higher protein ratio (40/30/30 protein/carbs/fat) helps preserve muscle mass during a caloric deficit and keeps you feeling fuller longer. For maintenance, a balanced 30/40/30 split works well for most people. For muscle building, more carbs (30/45/25) fuel intense workouts and recovery.
At 2,000 calories on a maintenance plan, you'd aim for roughly 150g protein, 200g carbs, and 67g fat per day. These numbers give you concrete targets to plan your meals around.
While macro ratios provide a good starting framework, individual needs vary based on body composition, training intensity, and metabolic health. Track your macros for a few weeks and adjust based on how your body responds. Prioritize whole, nutrient-dense foods regardless of your macro targets.