Understanding Macronutrients
Macronutrients — protein, carbohydrates, and fat — are the three nutrients your body needs in large amounts. Each plays a distinct role: protein builds and repairs tissue, carbs provide energy, and fats support hormone production and nutrient absorption. The right ratio depends on your goals, whether that's losing fat, building muscle, or maintaining your current weight.
This calculator splits your daily calorie target into grams of each macro based on evidence-backed ratios for common fitness goals. Protein and carbs provide 4 calories per gram, while fat provides 9. Adjust your calorie target and goal to see how the split changes. Everything is calculated locally — no data is stored or sent anywhere.