Health Tools > Macro Calculator

Macro Calculator

Calculate the ideal macronutrient distribution (protein, carbs, fats) for your fitness goals.

40/30/30
Balanced
1g/lb
Protein
Free
Calculator
Personalized
Results
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Calculate Your Macros

0
Total calories
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Protein
0g
0 cal
0%
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Carbohydrates
0g
0 cal
0%
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Fat
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0 cal
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About Macronutrients

Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats.

Each macronutrient provides energy and serves specific functions in your body.

  • Protein: Builds and repairs tissues
  • Carbohydrates: Primary energy source
  • Fat: Energy storage and hormone production

Diet Types

  • Balanced: 40% carbs, 30% protein, 30% fat
  • High Protein: 35% carbs, 35% protein, 30% fat
  • Low Carb: 20% carbs, 40% protein, 40% fat
  • Ketogenic: 5% carbs, 25% protein, 70% fat

Macro Tracking Tips

  • Track foods using a food diary app
  • Weigh foods for accurate portions
  • Plan meals in advance
  • Read nutrition labels carefully
  • Stay flexible with your ratios
  • Focus on food quality, not just macros