Macro Calculator

Macronutrients (macros) are the three main nutrients that provide energy: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). The ratio you eat them in affects body composition, energy levels, and performance.

For weight loss, a common ratio is 40% protein, 30% carbs, 30% fat. Higher protein helps preserve muscle mass during a calorie deficit. The most important factor is total calories, but macro ratios affect how you feel and perform.

IIFYM (If It Fits Your Macros) is a flexible dieting approach where you can eat any foods as long as you hit your daily protein, carb, and fat targets. It focuses on macronutrient quantities rather than food restrictions.

The general recommendation for active people is 0.7-1.0g per pound of body weight (1.6-2.2g per kg). For cutting, aim for the higher end to preserve muscle. For maintenance, 0.8g per pound is sufficient.