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Calculate your optimal daily intake of protein, carbs, and fats based on your body, activity level, and fitness goals.
Enter your details to get a personalized macronutrient breakdown.
Based on your profile and a balanced diet.
2623
Protein
197g
Carbs
262g
Fat
87g
Everything you need to know
Counting macros (macronutrients) is the most precise way to control your body composition. While calorie counting tells you how much to eat, macro counting tells you what to eat. Our macro calculator breaks down your daily calorie target into specific grams of protein, carbohydrates, and fat based on your goals and preferences.
What you get:
| Macronutrient | Primary Role | Calories per Gram |
|---|---|---|
| Protein | Muscle repair, hormone production, satiety | 4 kcal/g |
| Carbohydrates | Primary energy source, brain fuel, workout performance | 4 kcal/g |
| Fats | Hormone health, cell structure, vitamin absorption | 9 kcal/g |
Example: Two people eating 2,000 calories/day:
Same calories, very different results.
Use your TDEE as a baseline:
Protein is the most important macro for body composition:
| Goal | Protein per lb of body weight | Protein per kg |
|---|---|---|
| Sedentary / maintenance | 0.36-0.6 g/lb | 0.8-1.3 g/kg |
| Active / general fitness | 0.6-0.8 g/lb | 1.3-1.8 g/kg |
| Muscle building | 0.8-1.0 g/lb | 1.8-2.2 g/kg |
| Fat loss (muscle preservation) | 0.9-1.1 g/lb | 2.0-2.4 g/kg |
| Competitive bodybuilding | 1.0-1.2 g/lb | 2.2-2.7 g/kg |
Example: 160 lb person trying to build muscle Protein = 160 × 0.9 = 144g protein/day Protein calories = 144 × 4 = 576 calories
Fats should be 20-35% of total calories for most people:
Example: 2,000 calorie diet, 25% from fat Fat calories = 2,000 × 0.25 = 500 calories Fat grams = 500 ÷ 9 = 55g fat/day
Minimum fat intake: Never drop below 0.3g per lb (0.7g/kg) for hormone health.
Example continued:
Final macros: 144g protein, 231g carbs, 55g fat
| Diet Style | Protein | Carbs | Fats | Best For |
|---|---|---|---|---|
| Balanced (40/30/30) | 30% | 40% | 30% | General health, sustainability |
| High-protein | 40% | 35% | 25% | Muscle building, fat loss |
| Low-carb | 30% | 20% | 50% | Blood sugar control, appetite management |
| Keto | 20% | 5-10% | 70-75% | Rapid fat loss, epilepsy, specific goals |
| Athlete / performance | 25% | 50% | 25% | Endurance sports, high training volume |
| Body recomposition | 35% | 35% | 30% | Simultaneous muscle gain and fat loss |
| Macronutrient | Men's Serving | Women's Serving |
|---|---|---|
| Protein | 1 palm = ~25g | 1 palm = ~20g |
| Carbs | 1 cupped hand = ~30g | 1 cupped hand = ~20g |
| Fats | 1 thumb = ~15g | 1 thumb = ~10g |
| Vegetables | 1 fist = minimal macros | 1 fist = minimal macros |
No. Aim to be within ±10g of each target. Weekly averages matter more than daily precision.
Some people drop carbs by 50-100g on rest days while keeping protein constant. Others keep macros the same daily for simplicity. Both work.
Alcohol has 7 calories per gram. Most people track it as carbs or fats. For example, a 150-calorie beer could be logged as 37g carbs or 17g fat.
Yes—body recomposition is possible, especially for beginners, people returning after a break, or those with higher body fat. Eat at maintenance calories with high protein (0.9-1g/lb).
Generally don't drop below 1,200 calories (women) or 1,500 calories (men) without medical supervision.