Macros Calculator
Calculate your optimal daily macronutrient intake (protein, carbs, fats) based on your goals, activity level, and personal metrics.
Calculate Your Macros
Your Macro Targets
Macro Breakdown
Your macro targets will appear here
Macronutrient Guide
Protein Functions
Essential for muscle building, repair, enzyme production, and immune function. Provides 4 calories per gram.
Best Protein Sources:
Protein Requirements
Varies by goal: 0.8-1.2g per kg for maintenance, 1.2-2.2g per kg for muscle building, higher during weight loss to preserve muscle.
Daily Timing:
Carbohydrate Functions
Primary energy source for brain and muscles. Provides 4 calories per gram. Essential for high-intensity exercise performance.
Best Carb Sources:
Carb Timing
Most important around workouts for performance and recovery. Can be reduced on rest days or for fat loss goals.
Timing Strategy:
Fat Functions
Essential for hormone production, vitamin absorption, cell structure, and satiety. Provides 9 calories per gram.
Best Fat Sources:
Fat Types
Focus on unsaturated fats (omega-3, omega-6) and limit saturated fats. Avoid trans fats completely.
Fat Balance:
Meal Frequency
3-6 meals per day work well for most people. Focus on consistency and total daily intake over specific timing.
Sample Schedule:
Workout Nutrition
Pre-workout: carbs + moderate protein, Post-workout: protein + carbs, avoid too much fat around workouts.