Question 1

How do I calculate my daily macronutrient needs?

Accepted Answer

Use our Macro Calculator to break down your daily calorie target into protein, carbohydrates, and fats. Enter your target calories and select a fitness goal (weight loss, maintenance, or muscle gain). The calculator provides optimized macro ratios and shows exact grams needed for each macronutrient.

Question 2

What are the best macro ratios for weight loss?

Accepted Answer

For weight loss, a higher protein ratio (40% protein, 30% carbs, 30% fat) is recommended. Higher protein helps preserve muscle mass during calorie deficit, increases satiety, and has a higher thermic effect. Our calculator uses this ratio for weight loss goals.

Question 3

What macro ratio is best for muscle gain?

Accepted Answer

For muscle gain, use a higher carbohydrate ratio (30% protein, 50% carbs, 20% fat). Higher carbs provide energy for intense workouts and support recovery. Adequate protein (30%) ensures muscle repair and growth. Our calculator uses this ratio for muscle gain goals.

Question 4

Can I customize my macro ratios?

Accepted Answer

Yes! Use custom mode to set your own protein, carb, and fat percentages. This is perfect for specialized diets like keto (high fat, low carb), high-protein diets, or personal preferences. The calculator shows exact grams needed based on your custom ratios.

Question 5

How many calories are in each macronutrient?

Accepted Answer

Protein and carbohydrates each provide 4 calories per gram. Fat provides 9 calories per gram. Our calculator automatically converts macro percentages into grams and shows the calorie breakdown for each macronutrient, helping you understand how macros contribute to total calories.

Macro Calculator - Macronutrient Calculator for Weight Loss & Muscle Gain

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