Get your daily protein, carbohydrate, and fat targets based on your calorie goal.
Macronutrients are the three main nutrients that provide energy: protein, carbohydrates, and fat. Protein and carbs each provide 4 calories per gram. Fat provides 9 calories per gram.
For fat loss, this calculator uses a higher protein ratio (35%) to preserve muscle, moderate fat (30%), and lower carbs (35%). For muscle building, carbs are higher to fuel training. Maintenance uses a balanced 30/40/30 split.
Tracking macros gives you more control than just counting calories. It helps ensure you are getting enough protein to maintain or build muscle and enough fat for hormonal health.