Nutrition

Macro Calculator

Macros turn calorie targets into daily grams of protein, carbs, and fat so your meals match your performance and body composition goals.

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Your Macro Targets

Instant

2,400 calories split into protein, carbs, and fat.

Protein

180 g

Carbs

240 g

Fat

80 g

Protein180 g

Carbs240 g

Fat80 g

Treat these as daily targets or ranges. Prioritize protein and calories first, then fine-tune carbs and fats.

Protein supports muscle repair, carbs fuel hard training, and fats support hormones and essential nutrient absorption.

Use your macro targets as ranges. Hitting protein and calories consistently matters more than perfect numbers every single day.

How are macros calculated?

Protein and carbs provide 4 calories per gram. Fat provides 9 calories per gram. The calculator converts calorie percentages into grams.

Which macro split is best?

Balanced works for most lifters. High protein can help during fat loss, and keto is useful only if you prefer very low carbohydrate intake.

Should I track calories or macros?

Calories drive body weight change, while macros influence fullness, training performance, and nutrient balance.