Macro Calculator
Split your calories into protein, carbs and fat according to your goal.
How macros are calculated
Protein is set per gram per kilo of bodyweight (higher when cutting to preserve muscle). Fat sits around 25% of calories, and the rest goes to carbs. It's a starting point — fine-tuning is a nutritionist's job.
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Frequently asked questions
What are macros?
Macronutrients are protein, carbohydrates and fat — the nutrients that provide energy (calories). Getting the macro split right is what makes a diet favor fat loss, maintenance or muscle gain.
How much protein per day?
For people who train, the usual range is 1.6 to 2.2 g of protein per kg of bodyweight. In a calorie deficit, the higher end is used to preserve muscle.
Does this replace a nutritionist?
No. It is a starting-point estimate. Individualized prescription, with adjustments and follow-up, should be done by a nutritionist — ideally tracking adherence through the app.
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