🥗 Macro Calculator
Calculate your optimal daily macronutrient intake (protein, carbohydrates, and fats) based on your calorie goals.
Understanding Macronutrients
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a vital role in your health and fitness.
Macronutrient Ratios by Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 30% | 40% | 30% |
| Low Carb | 40% | 20% | 40% |
| High Carb | 25% | 55% | 20% |
| Keto | 25% | 5% | 70% |
| High Protein | 40% | 30% | 30% |
Calories per Gram
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fat: 9 calories per gram