🥗 Nutrition Calculator

Macro Calculator

Get your ideal daily macronutrient targets — protein, carbs, and fats — tailored to your goal and preferred diet style.

Your Profile & Goal

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Age

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Height (cm)

Weight (kg)

Activity Level

Goal

Diet Style

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Fill in your measurements, activity level, and goal to get personalized macro targets.

Macro Ratios

Diet Style	Fat / Protein / Carb
Balanced	30% / 35% / 35%
Low Carb	40% / 40% / 20%
High Protein	30% / 40% / 30%
Keto	60% / 35% / 5%

1g Protein = 4 kcal · 1g Carbs = 4 kcal · 1g Fat = 9 kcal

Frequently Asked Questions

What are macros?

Macronutrients (macros) are the three main nutrients your body uses for energy: Protein (4 kcal/g), Carbohydrates (4 kcal/g), and Fat (9 kcal/g). Tracking macros gives you more control over body composition than just counting calories.

How much protein do I need?

For muscle building or fat loss, aim for 1.6–2.2g of protein per kg of body weight. Higher protein preserves muscle during a calorie deficit and increases satiety.

Is keto right for me?

Keto can be effective for rapid fat loss and managing blood sugar. However, it requires strict adherence and may cause performance drops for high-intensity athletes. Consult a healthcare provider before starting keto.