Macro Calculator

Macronutrients — protein, carbohydrates, and fat — each play a distinct role in your body. Our free macro calculator takes your TDEE (total daily energy expenditure) and distributes it across macros based on your goal: weight loss, maintenance, or muscle building. Get gram-level targets for each macronutrient.

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Daily Calories (kcal)

Goal

Diet Preference

Don't know your daily calories? Use our Calorie Calculator first.

Macro-Friendly Kitchen

Digital food scales, meal prep containers, and protein supplements to help you hit your macro targets.

Product recommendations coming soon. We are carefully selecting items we genuinely believe will support your wellness journey.

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Frequently Asked Questions

What are macronutrients?

Macronutrients are the three nutrients your body needs in large amounts: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Each plays different roles in energy production, muscle repair, and bodily functions.

What is a good macro split for weight loss?

A common weight loss macro split is 40% protein, 30% carbohydrates, and 30% fat. Higher protein helps preserve muscle mass during a calorie deficit. Adjust based on your preferences and how you feel.

How much protein do I need per day?

For general health, 0.8g per kg of body weight is the minimum recommendation. For active individuals or those building muscle, 1.6-2.2g per kg is commonly recommended. This calculator adjusts based on your goal.

Do I need to track macros exactly?

Perfect tracking is not necessary. Aiming within 10% of your targets each day is sufficient for most goals. Consistency over weeks matters more than hitting exact numbers daily.

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