What are macronutrients?

Macronutrients — often called macros — are the three main nutrient categories that provide energy: protein, carbohydrates and fats. Protein and carbohydrates each provide 4 kcal per gram, while fat provides 9 kcal per gram.

How do I choose a macro split?

The best macro split depends on your goal and food preferences. A balanced split (roughly 30% protein, 40% carbs, 30% fat) works well for maintenance. Higher protein splits suit muscle-building goals. Lower carb splits may help some people manage hunger during fat loss.

Do I need to track macros to lose weight?

Tracking macros is not strictly necessary for weight loss — total calorie balance matters most. However, tracking protein is helpful for preserving muscle mass, and understanding macros can improve diet quality and satiety.

How often should I recalculate my macros?

Recalculate every 4–6 weeks or whenever your weight changes by more than 2–3 kg, your activity level changes significantly, or your goal changes.

Free Macro Calculator

Macronutrients — protein, carbohydrates and fat — are the three primary energy sources in your diet. This calculator determines your daily macro targets based on your goal, activity level and preferred macro split.

Calculate Your Daily Macros

Enter your details, goal, and preferred macro split to get your daily targets.

Understanding Macronutrients

Protein

4 kcal/g

Builds and repairs muscle tissue, supports immune function and hormones. Essential for any fitness goal.

Carbohydrates

4 kcal/g

Primary energy source, especially during exercise. Also supports brain function and recovery.

Fat

9 kcal/g

Essential for hormone production, fat-soluble vitamin absorption, and sustained energy during low-intensity activity.

Macro Split Preferences

Balanced (30% P / 40% C / 30% F): A general all-purpose split suitable for most people.

Higher Protein (40% P / 35% C / 25% F): Great for preserving muscle during fat loss or for those focused on muscle building.

Lower Carb (35% P / 20% C / 45% F): Can help manage hunger and blood sugar for some individuals.

Higher Carb (25% P / 50% C / 25% F): Useful for endurance athletes or those training at high volumes.

Protein Calculator

Find your daily protein requirements based on your training and goals.

Calorie Deficit Calculator

Set a sustainable calorie deficit for safe, steady weight loss.

TDEE Calculator

Calculate your total daily calorie needs based on activity level.

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Frequently Asked Questions

Medical Disclaimer: Macro targets are estimates for general guidance. Individual nutritional needs vary. Full disclaimer →