Macro Calculator
Calculate your optimal macronutrient distribution for your fitness goals. Get personalized protein, carbohydrate, and fat targets based on your TDEE and activity level.
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Understanding Macros
What are Macronutrients?
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a unique role in your health and fitness.
Protein (30%)
Essential for muscle building, repair, and maintenance. Important for weight loss as it helps preserve muscle mass.
Carbohydrates (40%)
Your body's primary energy source. Important for brain function and physical performance.
Fats (30%)
Essential for hormone production, vitamin absorption, and overall health. Don't skip healthy fats!