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Macronutrient Calculator
Split your calorie target into protein, carbs, and fat in grams
Protein
135g
Carbs
180g
Fat
60g
What are Macronutrients?
Macronutrients include protein, carbohydrates, and fat — the body's main energy sources. Each gram of protein and carbs provides 4 kcal, while each gram of fat provides 9 kcal.
Common Macro Ratio Suggestions
- • Balanced diet: Protein 20%, Carbs 50%, Fat 30%
- • Fat loss: Protein 30%, Carbs 40%, Fat 30%
- • Muscle gain: Protein 30%, Carbs 45%, Fat 25%
- • Low-carb diet: Protein 30%, Carbs 20%, Fat 50%