Calculate your optimal daily macros (protein, carbohydrates, fat) from your TDEE and goal. Choose from 4 diet presets (balanced, low-carb, keto, high-protein) or set a custom split. Shows grams, calories, and percentage for each macro.
Enter your target daily calories (use the Calorie Calculator if unsure) and select your goal: fat loss, muscle gain, or maintenance. Your goal influences the recommended macro ratios.
Select a preset: Balanced (30/40/30 P/C/F), Low-Carb (35/25/40), Keto (<5% carbs), or High-Protein (40/35/25). Or toggle Custom to set your own percentages that total 100%.
Daily grams of protein, carbs, and fat are shown alongside their calorie contributions. A visual ring chart shows the ratio. Meal-by-meal breakdowns divide targets by number of meals per day.
Macronutrients (macros) are the three main categories of nutrients that provide energy: Protein (4 kcal/g) — essential for muscle repair, enzymes, and hormones. Carbohydrates (4 kcal/g) — the body's primary fuel source, especially for high-intensity exercise. Fat (9 kcal/g) — essential for hormones, fat-soluble vitamins, and cell membranes. Tracking macros gives more precise nutritional control than counting calories alone.
Research supports 1.6–2.2g of protein per kg of body weight per day for muscle building and preservation. For fat loss, higher protein (2.0–2.6g/kg) helps preserve muscle during a calorie deficit. Sedentary adults need a minimum of 0.8g/kg. The 40% protein preset reflects high-protein diets used in body recomposition. Spread intake across 3–5 meals for optimal muscle protein synthesis.
A ketogenic diet typically consists of 70–75% fat, 20–25% protein, and 5% or fewer carbohydrates (usually under 50g/day). This forces the liver to produce ketones from fat as a fuel source. Keto works for fat loss in some individuals but requires strict adherence. It is not necessary for most fitness goals and may reduce athletic performance in high-intensity sports that rely on glycogen.
Carbohydrates are the preferred fuel for high-intensity exercise and brain function. Athletes, particularly strength and endurance athletes, benefit significantly from adequate carbohydrate intake. However, the body can adapt to using fat and ketones as fuel at lower intensities. For moderate activity levels, carbohydrates of 40–50% of calories supports energy and performance. Very low-carb approaches can work for fat loss but require careful management.
Calories measure total energy intake. Macros specify where those calories come from and have different effects on body composition. 2000 kcal from 150g protein, 200g carbs, 67g fat produces different hormonal, satiety, and muscle-building outcomes than 2000 kcal from 50g protein, 350g carbs, 56g fat. Tracking macros ensures adequate protein for muscle, appropriate carbs for energy, and sufficient fat for hormone production.
Fat loss: Higher protein (35–40%) to preserve muscle, moderate fat (30–35%), lower carbs (25–35%). Calorie deficit 300–500 kcal below TDEE. Muscle gain: Moderate protein (25–30%), higher carbs (40–50%) for training fuel, moderate fat (25–30%). Calorie surplus 200–400 kcal above TDEE. Maintenance/recomposition: Balanced split (30P/40C/30F) at TDEE with strong adherence to training.