Your Daily Macronutrient Targets
-- kcal
Calculate your macros to see results
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a crucial role in your health and body composition.
| Macro | Calories per Gram | Primary Functions |
|---|---|---|
| Protein | 4 calories/g | Muscle building, tissue repair, satiety |
| Carbohydrates | 4 calories/g | Energy, brain function, athletic performance |
| Fat | 9 calories/g | Hormone production, vitamin absorption, cell structure |
Best for general health, sustainability, and most people. Provides adequate protein for muscle maintenance, sufficient carbs for energy, and healthy fats for hormones.
Ideal for fat loss or muscle building. Higher protein promotes satiety, preserves muscle during weight loss, and supports muscle growth when combined with training.
Popular for those who respond well to lower carbohydrate intake. Can help with appetite control and blood sugar management. Not ideal for high-intensity athletes.
Best for endurance athletes and those doing high-volume training. Provides ample glycogen for performance and recovery.
| Goal | Protein Intake | Why |
|---|---|---|
| Fat Loss | 2.2-2.8 g/kg body weight | Preserves muscle mass, increases satiety, higher thermic effect |
| Maintenance | 1.6-2.2 g/kg body weight | Maintains muscle, supports general health |
| Muscle Gain | 1.8-2.4 g/kg body weight | Supports muscle protein synthesis and growth |