Macro Calculator
Calculate your daily macros with the Macro Calculator to balance protein, fat, and carbs for fat loss, maintenance, or muscle gain.
Common Macro Ratio Splits by Goal
| Goal | Protein % | Fat % | Carbs % |
|---|---|---|---|
| Fat Loss | 40% | 30% | 30% |
| Maintenance | 30% | 30% | 40% |
| Muscle Gain | 30% | 25% | 45% |
What is the value of tracking macros?
Tracking your macros helps you balance your daily intake of protein, fat, and carbohydrates to meet your specific fitness or weight goals.
Rather than just counting calories, focusing on macros ensures you get the right nutrients to support fat loss, muscle gain, athletic performance, or overall health.
Where do macro recommendations come from?
Macro ratio recommendations are based on research from organizations like the Academy of Nutrition and Dietetics, NASM, and fitness nutrition studies.
Ratios are adjusted depending on the goal: fat loss, maintenance, or muscle gain, to optimize body composition and health outcomes.
