Macro Calculator
Calculate your ideal macronutrient distribution for optimal nutrition. Get personalized protein, carb, and fat recommendations based on your goals.
Calculate Your Macros
Macronutrient Guide
Protein
Essential for muscle repair and growth. Aim for complete proteins from meat, fish, eggs, and dairy.
Carbohydrates
Primary energy source for workouts. Focus on complex carbs from whole grains, vegetables, and fruits.
Fats
Important for hormone production and nutrient absorption. Include healthy fats from nuts, oils, and avocados.
Individual Needs Vary
These calculations provide general recommendations. Your optimal macro ratios may vary based on metabolism, body composition, and specific goals. Consider consulting a nutrition professional.
Understanding Macros
Protein Sources
- • Chicken, turkey, fish
- • Eggs and dairy
- • Beans and legumes
- • Nuts and seeds
Carb Sources
- • Whole grains (oats, rice)
- • Fruits and vegetables
- • Sweet potatoes
- • Quinoa and legumes
Fat Sources
- • Avocados and nuts
- • Olive oil and coconut oil
- • Fatty fish (salmon)
- • Cheese and butter