🍽️ Macro Calculator
Calculate your optimal macronutrient ratios for protein, carbohydrates, and fats based on your goals, activity level, and body composition. Get personalized macro targets to support weight loss, muscle gain, or performance goals.
🔥 Daily Calories
2,200
total daily energy
🍽️ Macronutrient Breakdown
📊 Detailed Analysis
💡 Nutrition Tips
🍽️ Macro Distribution Guide
| Diet Style |
Protein |
Carbs |
Fats |
| ⚖️ Balanced |
25-30% |
40-45% |
25-30% |
| 🥩 High Protein |
35-40% |
30-35% |
25-30% |
| 🥬 Low Carb |
30-35% |
15-25% |
40-50% |
| 🥑 Ketogenic |
20-25% |
5-10% |
70-75% |
| 🍞 High Carb |
15-20% |
55-65% |
20-25% |
🍽️ Understanding Macronutrients
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a crucial role in body function, and the optimal ratio depends on your goals, activity level, and individual needs.
🥩 Protein Requirements by Goal
| Goal |
Protein (g/kg) |
Protein (g/lb) |
% of Calories |
Primary Function |
| 📉 Weight Loss |
1.6-2.4 |
0.7-1.1 |
25-35% |
Preserve muscle, satiety |
| 💪 Muscle Gain |
1.6-2.2 |
0.7-1.0 |
25-30% |
Muscle protein synthesis |
| ⚖️ Maintenance |
1.2-1.6 |
0.5-0.7 |
20-25% |
Maintain muscle mass |
| 🏆 Athletic Performance |
1.4-2.0 |
0.6-0.9 |
20-30% |
Recovery, adaptation |
| 🏃♂️ Endurance Sports |
1.2-1.4 |
0.5-0.6 |
15-20% |
Recovery, glycogen |
🍞 Carbohydrate Needs by Activity
| Activity Level |
Carbs (g/kg) |
% of Calories |
Timing |
Best Sources |
| 🛋️ Sedentary |
3-5 |
30-45% |
Spread throughout day |
Vegetables, fruits, whole grains |
| 🚶♂️ Light Activity |
5-7 |
45-55% |
Pre/post workout |
Oats, rice, sweet potato |
| 🏃♂️ Moderate Activity |
6-8 |
50-60% |
Around training |
Pasta, bread, fruits |
| 💪 High Activity |
8-12 |
55-65% |
Multiple times daily |
Quick-digesting carbs |
| 🏆 Elite Athletes |
10-12+ |
60-70% |
Periodized intake |
Sports drinks, gels |
🥑 Fat Requirements and Functions
| Fat Type |
% of Total Fat |
Food Sources |
Primary Functions |
| 🐟 Omega-3 |
10-15% |
Fish, flax, walnuts |
Anti-inflammatory, brain health |
| 🥑 Monounsaturated |
60-70% |
Olive oil, avocado, nuts |
Heart health, hormone production |
| 🥥 Saturated |
20-30% |
Coconut oil, butter, meat |
Hormone synthesis, cell structure |
| 🌻 Polyunsaturated |
10-15% |
Seeds, vegetable oils |
Essential fatty acids |
🎯 Macro Timing Strategies
| Meal Timing |
Protein |
Carbohydrates |
Fats |
Purpose |
| 🌅 Pre-Workout |
10-20g |
30-60g |
5-10g |
Energy, performance |
| 💪 Post-Workout |
20-40g |
30-80g |
5-15g |
Recovery, glycogen |
| 🌙 Before Bed |
20-30g |
10-20g |
10-20g |
Overnight recovery |
| 🍽️ Main Meals |
25-40g |
40-80g |
15-30g |
Satiety, nutrients |
🍽️ Sample Meal Ideas by Macro Focus
| Macro Focus |
Breakfast |
Lunch |
Dinner |
Snacks |
| 🥩 High Protein |
Greek yogurt + berries |
Chicken salad |
Salmon + vegetables |
Protein shake, cottage cheese |
| 🥬 Low Carb |
Eggs + avocado |
Tuna salad wrap |
Steak + broccoli |
Nuts, cheese |
| 🍞 High Carb |
Oatmeal + banana |
Rice bowl + chicken |
Pasta + lean meat |
Fruits, granola |
| 🥑 Keto |
Bacon + eggs |
Avocado salad |
Fatty fish + greens |
MCT oil, macadamia nuts |
💡 Macro Tracking Tips
- 📱 Use a Food Tracking App: MyFitnessPal, Cronometer, or similar
- ⚖️ Weigh Your Food: Use a digital kitchen scale for accuracy
- 📊 Track Consistently: Log everything for at least 2-4 weeks
- 🎯 Focus on Protein First: Hit protein targets, then fill in carbs and fats
- 🔄 Adjust Based on Results: Monitor weight, energy, and performance
- 🍽️ Plan Meals in Advance: Meal prep helps hit macro targets
- 💧 Don't Forget Hydration: Water needs increase with higher protein intake
- 😌 Allow Flexibility: 80/20 rule - be precise 80% of the time
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