Macros (macronutrients) are protein, carbohydrates, and fat - the three main nutrients that provide calories in your diet.

How many grams of protein per day?

General recommendation is 0.7-1g per pound of body weight for active individuals, or 1.6-2.2g per kg.

Macro Calculator

GoCalc

Calculate your daily protein, carbs, and fat needs

Daily Calories

Goal

g protein

g carbs

g fat

What are macros?+

Macronutrients are protein, carbohydrates, and fat — the three main calorie-providing nutrients.

What macro ratio should I use?+

Weight loss: 40/30/30. Muscle gain: 30/45/25. Maintenance: 30/40/30. Keto: 25/5/70.

How much protein per day?+

0.7-1g per pound of body weight for active individuals, or 1.6-2.2g per kg.

Can I compare different scenarios?

Adjust the inputs and recalculate to compare different scenarios side by side.

Does it show the work?

Yes, step-by-step breakdowns are provided so you can follow the calculation logic.

How is the result calculated?

Uses standard mathematical formulas widely accepted in the field. The formula is shown with each result.

What if I get an unexpected result?

Double-check your input values and units. The tool validates inputs and shows error messages.

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