Macro Goal Calculator

Macros breakdown: carbs and protein = 4 cal/g. Fat = 9 cal/g. Balance them for your goal.

What this calculator does

For weight loss: 40/30/30 (carb/prot/fat). Muscle gain: 45/35/20. Keto: 5/30/65.

Frequently asked questions

How many grams of protein per day?

For muscle gain: 1.6–2.2g per kg bodyweight. For maintenance: 0.8g per kg.