Macro Calculator

Name: Macro Calculator
Author: Nahlawi Tools

Calculate macronutrient needs for fitness goals

ℹ️ About Macro Calculator

Calculate daily macronutrient targets for protein, carbohydrates, and fat based on your calorie goals and fitness objectives. Choose from balanced, low-carb, high-protein, or keto presets. The calculator uses standard macro ratios (e.g., 40/30/30 for balanced) to split your TDEE into gram targets for each macronutrient.

❓ Frequently Asked Questions

What are the standard macro ratios?▸

Balanced: 40% carbs, 30% protein, 30% fat. Low-carb: 25/40/35. High-protein: 30/40/30. Keto: 5/25/70. Ratios can be customized to fit your specific dietary approach.

How many calories per gram of each macro?▸

Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram. These values are used to convert percentage-based macros into gram amounts.