Macro Calculator

Macronutrients are the three main nutrient categories that provide energy: protein, carbohydrates, and fat. Each plays distinct roles in your body. Protein builds and repairs tissue, carbohydrates provide quick energy, and fat supports hormones and cell function.

Common splits include the standard 30/40/30 (protein/carbs/fat), the Zone diet 30/40/30, keto (high fat ~70%), or high-protein splits 40/30/30. The best split depends on your goals, health status, and food preferences.

General recommendations range from 0.8g per kg for sedentary individuals to 1.6-2.2g per kg for those doing resistance training. Higher protein intake supports muscle building and preservation during weight loss.

Calories determine weight change, but macros determine body composition. Tracking both gives you the most control. If you only track one, calories is more important for weight management, but protein tracking helps preserve muscle.

Fat contains 9 kcal per gram compared to 4 kcal per gram for protein and carbohydrates due to the chemical structure. Fat molecules contain more carbon-hydrogen bonds which release more energy when oxidized.

Protein: chicken, fish, eggs, legumes, dairy. Carbohydrates: rice, oats, fruits, vegetables, whole grains. Fat: avocado, nuts, olive oil, fatty fish. Focus on whole food sources for better nutrition and satiety.