Macro Calculator

Macronutrient Basics

Each macro has a caloric value:

• Protein — 4 calories per gram. Essential for muscle repair and growth.
• Carbohydrates — 4 calories per gram. Primary energy source for high-intensity activity.
• Fat — 9 calories per gram. Needed for hormones, vitamins absorption, and long-duration energy.

Macros for Different Goals

• Cutting: Higher protein (35–40%) to preserve muscle. Lower carbs.
• Bulking: Higher carbs (45–50%) for training fuel and recovery.
• Keto: Very low carbs (5–10%), high fat (60–70%) to induce ketosis.