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Macronutrient Calculator

Custom Diet Plan Builder
Don't know this number? Use our TDEE Calculator first.
Your Daily Targets
0g Protein
0g Carbs
0g Fats
4 Calories per gram of Protein/Carbs • 9 Calories per gram of Fat

What Are "Macros" and Why Do They Matter?

Most people only count calories. While calories determine if you lose weight, "Macros" (Macronutrients) determine what kind of weight you lose.

Food consists of three main building blocks:

  • Protein (4 Calories/gram): Builds muscle, repairs tissue, and keeps you full. Essential for recovery.
  • Carbohydrates (4 Calories/gram): The body's primary energy source. Needed for high-intensity workouts.
  • Fats (9 Calories/gram): Vital for hormone production and brain function.

If you eat only 1,500 calories of donuts, you might lose weight, but you will lose muscle and feel terrible. If you eat 1,500 calories of balanced macros, you will burn fat and keep your muscle.

Which Ratio Should You Choose?

Our calculator offers four presets based on the most popular nutritional science strategies:

Balanced (The 40/30/30 Split)

This is the classic "Zone Diet" ratio. It provides moderate carbs for energy and enough protein for repair. This is the best starting point for 90% of people.

Low Carb / High Protein

By reducing carbs and increasing protein, you lower insulin levels and increase satiety (fullness). This is ideal for aggressive fat loss phases or for people who are insulin resistant.

Keto (Ketogenic)

This is an extreme approach where carbs are virtually eliminated (only 5%) to force the body to burn fat for fuel. Be warned: You must eat a lot of fat to make this work.

Tip: Alcohol is often called the "4th Macro." It contains 7 calories per gram but offers zero nutritional value. If you are tracking macros, alcohol must be counted, usually by subtracting from your Carbs or Fats budget.

The "IIFYM" Philosophy

This calculator follows the concept of "If It Fits Your Macros" (IIFYM). This means you can eat whatever foods you like (pizza, ice cream, or broccoli), as long as you hit your daily gram targets.

However, for health reasons, we recommend getting 80% of your macros from whole, unprocessed foods to ensure you also get enough fiber and vitamins.

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