Macro Calculator

Get your personalized protein, carb, and fat targets based on your body, activity level, and goal. Stop guessing — start hitting your numbers.

What are macros?

Macronutrients — or macros — are the three main nutrients your body uses for energy: protein, carbohydrates, and fat. Every calorie you eat comes from one of these three sources, and the ratio you eat them in has a huge impact on your body composition, performance, and recovery.

Why track them?

Total calories determine whether you gain or lose weight. But your macro split determines what kind of weight you gain or lose. Eating enough protein while in a deficit helps you hold on to muscle. Eating enough carbs fuels performance. Getting enough fat supports hormones — including the ones that drive looksmaxxing results like testosterone and growth hormone.

How it works

• Protein → 4 calories per gram — builds and preserves muscle
• Carbohydrates → 4 calories per gram — primary fuel for training
• Fat → 9 calories per gram — hormones, joints, and brain function

This calculator uses the Mifflin-St Jeor formula to find your TDEE, then adjusts calories based on your goal and distributes them across macros using evidence-based ratios.