Macro Calculator
Your Daily Macros
Daily Calories
2507
Protein
126g
504 calories
Carbs
367g
1468 calories
Fats
60g
536 calories
Adjust your macros based on your progress and energy levels.
Other Health Calculators
Understanding Macronutrients
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Understanding and tracking your macro intake can help you achieve your fitness and health goals more effectively than counting calories alone.
Protein
4 calories per gram
- • Muscle repair and growth
- • Enzyme production
- • Immune function
Carbohydrates
4 calories per gram
- • Primary energy source
- • Brain function
- • Athletic performance
Fats
9 calories per gram
- • Hormone production
- • Nutrient absorption
- • Cell membrane health
How to Use This Calculator
- Enter your basic information (age, weight, height)
- Select your activity level
- Choose your goal (lose, maintain, or gain weight)
- Get your personalized macro recommendations
- Adjust based on your progress and energy levels
Tips for Meeting Your Macros
- Plan your meals in advance
- Use a food tracking app
- Focus on whole, nutrient-dense foods
- Distribute macros evenly throughout the day
- Adjust portions based on your goals