Macro Calculator
Calculate your macronutrients based on your goals.
Daily target calories
2,000 kcal
Protein
150g
600 kcal (30%)
Carbs
200g
800 kcal (40%)
Fats
67g
600 kcal (30%)
Macronutrient calculator: distribute your calories optimally
Macronutrients (proteins, carbohydrates, and fats) are the three pillars of nutrition. Each serves distinct functions: proteins build and repair muscle tissue (4 kcal/gram), carbohydrates provide quick energy (4 kcal/gram), and fats are essential for hormone production (9 kcal/gram).
Our calculator distributes macronutrients according to three goals: maintain weight (30/40/30), lose fat (40/30/30 with higher protein), and gain muscle (30/45/25 with higher carbs).
You can enter your calories manually or let the tool calculate using the Mifflin-St Jeor equation. These distributions are starting points that you can adjust based on your preferences.
Frequently asked questions
How much protein do I really need?
Recommendations vary based on your goal. For sedentary people, 0.8g per kg of body weight is sufficient. For those who strength train and want to build muscle, scientific evidence suggests 1.6-2.2g per kg. If you're in a caloric deficit, protein should be even higher (2.0-2.4g per kg) to preserve existing muscle mass. Our calculator automatically adjusts protein based on your goal.
Are carbohydrates bad?
No. Carbohydrates are the body's preferred energy source, especially for high-intensity activities and brain function. What matters is quality: complex carbohydrates (oats, brown rice, legumes, fruits) are preferable to refined ones (sugar, white bread, sweets). Reducing carbohydrates can help with weight loss, but eliminating them completely is neither necessary nor advisable for most people.
Can I customize the proportions?
The proportions we show are standard distributions backed by sports nutrition science. However, each person is different. Some people function better with more carbohydrates, others with more fats. The most important thing is to meet your total caloric goal and ensure an adequate minimum of protein. Use our values as a starting point and adjust based on your personal experience.
Want to learn more? Read our complete guide →