Macro Calculator
Calculate optimal protein, carbs, and fat ratios for your goals.
Personal Information
Macros Results
Protein
188g/day
Carbs
250g/day
Fat
83g/day
Protein Calories
750kcal
Carb Calories
1,000kcal
Fat Calories
750kcal
Real-World Examples
See how calculations work across different profiles.
Maintenance
2,500 kcal, balanced
188P / 250C / 83F
grams per day
Fat Loss
2,000 kcal, high protein
200P / 200C / 44F
grams per day
Muscle Gain
3,000 kcal, high carb
225P / 375C / 67F
grams per day
Reference Data
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Maintain | 30% (4 kcal/g) | 40% (4 kcal/g) | 30% (9 kcal/g) |
| Lose Fat | 40% (4 kcal/g) | 40% (4 kcal/g) | 20% (9 kcal/g) |
| Gain Muscle | 30% (4 kcal/g) | 50% (4 kcal/g) | 20% (9 kcal/g) |
Frequently Asked Questions
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Frequently Asked Questions
What are macronutrients?
Macronutrients are the three main nutrient groups: protein, carbohydrates, and fat. They provide calories and serve essential bodily functions. Protein supports muscle repair, carbs provide energy, and fat supports hormone production.
What are good macro ratios?
Recommended ratios vary by goal: Maintenance (30% protein, 40% carbs, 30% fat), Fat Loss (40% protein, 40% carbs, 20% fat), Muscle Gain (30% protein, 50% carbs, 20% fat).
How do I track macros?
Use a food tracking app (MyFitnessPal, Cronometer) to log food intake. Weigh or measure food initially for accuracy. Focus on hitting protein goals first, then adjust carbs and fat.
Are all macros equally important?
Protein is the most critical macro for body composition, especially during weight loss or muscle gain. Carbs and fat can be adjusted based on preference and training needs. Total calories determine weight change.
Should I count fiber separately?
Net carbs (total carbs - fiber) are often used for low-carb diets. Fiber is important for digestive health and should not be excessively restricted. Aim for 25-35g fiber daily.
Educational use only. This calculator provides estimates for educational and informational purposes. It is not medical, nutritional, or dietary advice. Consult a registered dietitian or healthcare provider for personalized guidance.
Last updated: 2026 · CalorieFig Editorial Team