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Protein
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Carbs
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Fat
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How macros work
Macronutrients (macros) are the three nutrients that provide calories: protein (4 cal/g), carbs (4 cal/g), and fat (9 cal/g). While total calories determine weight loss or gain, your macro split affects muscle retention, satiety, and energy levels.
Don't know your calorie target yet? Use our Calorie Calculator first, then come back here to break it into macros.
Frequently asked questions
How much protein do I really need?
Most active adults benefit from 0.7-1g of protein per pound of bodyweight daily, especially when trying to build or preserve muscle during a calorie deficit.
Do I need to hit my macros exactly?
Being within 5-10g of each target is generally fine. Consistency over days and weeks matters far more than hitting an exact number every single day.