Nutrition
Macro Calculator
Estimate daily protein, carbohydrates and fat based on your calorie target and fitness goal.
Quick answer
The Macro Calculator estimates daily protein, carbohydrate and fat targets from a calorie goal. Macro results can help structure meals for fat loss, maintenance or muscle gain, but they should be adjusted based on preference, training and consistency.
Learn more about this result
Macro Split for Fat Loss, Maintenance and Muscle Gain
Understand how protein, carbohydrates and fat can be split across calories for different fitness goals.
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Enter your calories and goal to see your macro split.
Calculator guide
How to understand your macro result
How to use this calculator
- 1Enter your daily calorie target.
- 2Choose your goal: fat loss, maintenance or muscle gain.
- 3Enter how many meals you eat per day.
- 4Click the calculate button to see your protein, carbs and fat targets.
What the result means
Macro results split your daily calories into protein, carbohydrates and fat. This can help you plan meals around a calorie target, but your ideal macro split can vary based on training, preferences and personal needs.
What are macros?
Macros, or macronutrients, are the nutrients that provide energy: protein, carbohydrates and fat. This calculator splits your daily calories into estimated macro targets.
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