Macronutrient (Macro) Calculator

Determine exactly how many grams of protein, carbs, and fats you need to consume to hit your target calories.

Prerequisite: You need to know your daily caloric target. If you don't know it, use our TDEE Calculator first.

Daily Caloric Target (kcal)

Diet Type Preference

Macronutrient Energy Yields

Calories aren't all created equal. Each macronutrient yields a specific amount of energy per gram:

Protein: 4 calories per gram. Essential for muscle repair and retention.
Carbohydrates: 4 calories per gram. Primary energy source for intense training.
Fats: 9 calories per gram. Crucial for hormone regulation and joint health.