Macro Calculator
Split your calories into protein, carbs, and fat.
Macro Calculator
Enter your values and calculate
How This Calculator Works
Macros divide your calories into protein, carbohydrates, and fat. Cutting favors protein to preserve muscle; bulking favors carbs for energy. Each gram of protein/carbs is 4 calories; fat is 9.
Formula
Protein & carbs = 4 cal/g; Fat = 9 cal/g
Example
On 2,200 cal for maintenance: 165 g protein, 220 g carbs, 73 g fat.
Practical Use Cases
- Flexible dieting
- Body recomposition
- Meal prep