Macros Calculator
Macros (macronutrients) are the three main calorie sources: protein, carbohydrate, and fat. Getting the right split for your goal is the key to body composition success.
Understanding Macros
Calorie Density
Protein: 4 kcal/g. Carbohydrates: 4 kcal/g. Fat: 9 kcal/g. Alcohol: 7 kcal/g. This is why high-fat foods are calorie-dense — fat has more than twice the energy of protein or carbs per gram.
Macro Splits by Goal
Fat loss: 35% protein, 30% carbs, 35% fat. Muscle gain: 30% protein, 45% carbs, 25% fat. Endurance: 20% protein, 55% carbs, 25% fat. Keto: 20–25% protein, 5% carbs, 70–75% fat. These are starting points — individual response varies.
Tracking Approach
Tracking macros precisely for 4–6 weeks teaches you the composition of the foods you commonly eat. Most people find they can then eat intuitively and maintain their macros without tracking every meal indefinitely.
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