🥗 Macro Calculator
Get your ideal protein, carb & fat split
Don't know your calories? Use our Calorie Calculator first.
How it works
Calculate your ideal daily macronutrient intake — protein, carbs, and fat — based on your calorie goal and fitness objective. Whether you're cutting, maintaining, or bulking, get a personalized macro split. Choose from preset ratios or customize your own. Free online calculator, no sign-up needed.
Disclaimer: This calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
Frequently Asked Questions
- What's the best macro ratio for fat loss?
- A common starting point for fat loss is 40% protein, 30% carbs, 30% fat. High protein (1.6-2.2g per kg) helps preserve muscle during a deficit. Adjust carbs and fat based on personal preference and how you feel during workouts.
- Do I need to hit my macros exactly?
- No. Being within 5-10g of each macro target is close enough. Total calories matter most for weight change. Protein is the most important macro to hit consistently, followed by total calories. Carb/fat split is more flexible.
- Should I change macros on rest days?
- For most people, keeping macros consistent daily is simpler and equally effective. Advanced athletes may benefit from cycling carbs (higher on training days, lower on rest days), but this is optional and adds complexity.