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Macro Calculator
Calculate your ideal daily intake of protein, carbohydrates, and fats based on your body and fitness goals.
Understanding Macronutrients
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Protein
Builds and repairs muscle. Essential for recovery and metabolism.
4 calories per gram
Sources: Chicken, fish, eggs, tofu, legumes
Sources: Chicken, fish, eggs, tofu, legumes
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Carbohydrates
Your body's preferred energy source. Fuels workouts and brain function.
4 calories per gram
Sources: Rice, oats, fruits, vegetables, bread
Sources: Rice, oats, fruits, vegetables, bread
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Fat
Supports hormones, brain health, and nutrient absorption.
9 calories per gram
Sources: Avocado, nuts, olive oil, fatty fish
Sources: Avocado, nuts, olive oil, fatty fish