Optimize your nutrition with our free macronutrient calculator. Calculate your ideal protein, fat, and carbohydrate ratios for weight loss, muscle gain, or maintenance.
Higher protein ratios support muscle growth and recovery after workouts. Aim for 1.6-2.2g of protein per kg of body weight.
Balanced macros with slight calorie deficit promote healthy fat loss. Higher protein intake helps preserve muscle mass during weight loss.
Proper macronutrient balance supports overall health, energy levels, and metabolic function. Focus on nutrient-dense foods.
Macronutrients are nutrients that provide calories or energy. The three primary macronutrients are proteins (4 cal/g), carbohydrates (4 cal/g), and fats (9 cal/g). Each plays a unique role in bodily functions.
Enter your daily calorie target and desired percentage for each macronutrient. The calculator will show how many grams and calories you should consume from each category. Use the preset buttons for popular diet ratios.
Ideal ratios vary based on goals. A balanced ratio is 30% protein, 40% carbs, 30% fat. Athletes may prefer 30% protein, 50% carbs, 20% fat. Keto diets typically use 25% protein, 15% carbs, 60% fat.
Yes, our macronutrient calculator is 100% free to use with no registration required. We believe in providing accessible nutrition tools for everyone.