Macro Calculator
Get a complete macronutrient breakdown of protein, carbs and fats for your fat loss, muscle gain or maintenance goal.
Build Your Macros
Get a complete macro breakdown for your goal.
Fill in your profile and goal to see your full macro breakdown.
What your result means
This splits your calories into protein, carbs and fats tailored to your goal.
Good to know
Macro targets are starting points and should be adjusted to how your body responds.
A number is a starting point, not a plan. Discuss your result with a doctor
Get personalized protein, carbs, and fat targets based on your fitness goals. Designed to simplify balanced nutrition and performance-focused eating.
How this is calculated
Calorie conversions: 1 g protein = 4 kcal · 1 g carbs = 4 kcal · 1 g fat = 9 kcal
Splits used:
Fat Loss: 35% protein / 35% carbs / 30% fat
Muscle Gain: 30% protein / 45% carbs / 25% fat
Maintenance: 30% protein / 40% carbs / 30% fat
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